Tomato, Seaweed and Fresh Fish Soup

Why people make this soup

Tomatoes cooked in a little oil release significantly more lycopene than raw tomatoes — up to three times the concentration, according to research — and lycopene is one of the most potent natural antioxidants found in plants. Research has linked lycopene to reduced risk of cardiovascular disease and prostate cancer, among other health outcomes. Small fresh ocean fish — red mullet, sea bream, and similar varieties — pair beautifully with tomatoes and seaweed for a broth that is both deeply flavourful and genuinely nourishing. The ginger keeps the soup warm and balanced, and lightly pan-frying the fish before adding water is the classic technique for extracting a milky, umami-rich broth from small fish.

Method

1. Clean the fish thoroughly (the fishmonger may or may not scale and gut them for you — if not, do so at home).
2. In a heavy-based pan or wok, heat a small amount of oil over medium-high heat. Pan-fry the fish until golden on both sides and fragrant.
3. Cut tomatoes into chunks. Rinse seaweed briefly.
4. Transfer the pan-fried fish and tomatoes to a pot. Add ginger slices and 1.8 L of boiling or hot water.
5. Bring to a boil and cook for 20 minutes.
6. Add seaweed, reduce heat, and simmer for a further 10 minutes.
7. Season lightly with salt if desired. Serve hot, eating both the soup and the ingredients.

Nourilo’s Tips

The key technique is pan-frying the fish first — this step creates the characteristic milky, rich broth that makes fish soups so satisfying. Seaweed is inherently cooling; to balance this, the ginger is essential. If kelp (dried seaweed, haidai) is more readily available than sargassum (haizao), it can be used as a direct substitute. This soup is suitable for the whole family. Nourilo also notes it is traditionally considered particularly supportive for prostate health in men, and for both partners who are trying to conceive.