Onion, Potato and Fresh Sea Fish Soup

Why people make this soup

Onion may seem like a humble, everyday vegetable — but it has an impressive nutritional profile that Nourilo considers worth highlighting. Onions contain quercetin, a flavonoid compound that research has shown can exhibit oestrogen-like activity in the body. This means regular consumption may help support bone density in women, particularly around and after menopause when natural oestrogen levels decline and bone loss accelerates. In this soup, onion is paired with potato — another underestimated vegetable that is rich in potassium, has wound-healing properties, and supports muscle and nerve function — and pan-fried sea fish for calcium and clean protein. The result is a light, comforting everyday soup that is approachable for all ages.

Method

1. Remove the skin from the onion and cut into chunks.
2. Peel the potatoes and cut into chunks.
3. Clean the sea fish. Heat a little oil in a pan and pan-fry the fish on both sides until lightly golden. This step is important for removing any raw-fish odour and adding depth to the broth.
4. Bring 2.1–2.4 L of water (about 1.7–1.9 litres) to a boil in a pot.
5. Add all ingredients: onion, potato, ginger, and the pan-fried fish.
6. When the water returns to a rolling boil, reduce to medium heat and cook for 40 minutes.
7. Serve the soup with the vegetables and fish.

Nourilo’s Tips

This soup is suitable for the whole family — old and young alike. It is particularly beneficial for pregnant women, new mothers, people recovering from surgery, and those with cardiovascular conditions. Onion is a remarkably versatile ingredient in Chinese food therapy: aside from this soup, a cut onion placed in the bedroom is said to help kill bacteria in the air during cold and flu season, and steamed onion juice (steam a whole peeled onion for 20 minutes, then press out about 3 tablespoons of juice) is a gentle, effective cough remedy for young children.