Good Friday is one of the highly respected holidays in the Christian world, a day that symbolizes the remembrance and worship of Jesus Christ. On this special day, many people choose to observe a fast and give up eating meaty foods in favor of fish as their main ingredient. Not only does fish hold a special symbolic meaning in the Christian tradition, but it also provides a rich source of protein and nutrients that make it a healthy dietary choice.
So, today I am going to present you a delicious fish soup recipe for Good Friday – Tomato and Olive Fish Soup. This is a delicious and healthy soup in which the fish provides a rich source of proteins and nutrients, while the tomatoes and olives add a rich texture and flavor to the soup. Follow my steps and let’s make this delicious Good Friday Fish Stew with Tomatoes and Olives!
What are the Benefits of Fish Stew with Tomatoes and Olives?
Fish, tomato and olive soup offers multiple benefits. First of all, this dish offers a wealth of nutrients. Fish is a source of high-quality protein and is rich in vitamin D, vitamin B12 and Omega-3 fatty acids, which are good for heart health and brain function. Tomatoes are rich in vitamin C and lycopene, which have antioxidant properties that help maintain a healthy immune system and skin. Olives contain healthy monounsaturated fatty acids and antioxidants that are beneficial for heart health and inflammation regulation. Secondly, this dish helps promote proper functioning of the digestive system. The fiber in tomatoes aids in digestion and prevents constipation and other digestive issues. The healthy fats in olives also aid in digestion and absorption of nutrients.
In addition, the healthy fatty acids in fish and olives help maintain a healthy heart, lower blood pressure, reduce the risk of heart disease and improve blood lipid levels. The antioxidants in tomatoes and olives have anti-inflammatory properties that help reduce inflammation and inflammation-related diseases. To sum up, fish, tomato and olive soup is not only delicious but also a well-balanced dish that helps maintain heart health, improves digestion, fights inflammation and provides energy for a healthy life.
Welcome To My Kitchen! Let’s Make Fish Stew with Tomatoes and Olives!
Step 1: Sauté Onion and Garlic
- Heat olive oil in a large pot over medium heat.
- Add diced onion and minced garlic. Sauté until softened and fragrant, about 3-4 minutes.
Step 2: Add Tomatoes and Broth
- Stir in the diced tomatoes with their juices.
- Pour in the fish or vegetable broth. Bring the mixture to a simmer.
Step 3: Add Fish and Olives
- Gently place the fish chunks into the simmering stew.
- Sprinkle sliced olives over the top.
- Cover and let the stew cook for about 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
Step 4: Season and Serve
- Season the stew with salt and pepper to taste.
- Stir in chopped fresh parsley.
- Ladle the fish stew into bowls and serve hot, accompanied by crusty bread for dipping.
On the special day of Good Friday, Fish Tomato Olive Soup is even more meaningful. As one of the most important holidays in the Christian tradition, Good Friday symbolizes the crucifixion and sacrifice of Jesus Christ, and it is also part of the traditional Christian diet to choose to eat fish on this day. Therefore, making a delicious Fish, Tomato and Olive Soup is not only about satisfying the taste buds, but also about remembering and honoring the significance of this religious holiday. Let’s use this dish to give thanks, reflect and reunite on Good Friday, sharing the warmth and strength brought by tradition and faith.
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Good Friday Fish Stew with Tomatoes and Olives
- Total Time: 1 hour 15 minutes
- Yield: 6 Servings 1x
- Diet: Gluten Free
Description
This is a delicious, nutritious, low-calorie, vegetarian-friendly, digestion-boosting and weight-control vegetable lasagna that is the perfect combination of healthy eating and savory enjoyment.
Ingredients
- 1 lb firm white fish fillets (such as cod or halibut), cut into chunks
- 2 tablespoons olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 1 cup fish or vegetable broth
- 1/2 cup pitted green olives, sliced
- 1/4 cup chopped fresh parsley
- Salt and pepper to taste
- Crusty bread, for serving
Instructions
Step 1: Sauté Onion and Garlic
- Heat olive oil in a large pot over medium heat.
- Add diced onion and minced garlic. Sauté until softened and fragrant, about 3-4 minutes.
Step 2: Add Tomatoes and Broth
- Stir in the diced tomatoes with their juices.
- Pour in the fish or vegetable broth. Bring the mixture to a simmer.
Step 3: Add Fish and Olives
- Gently place the fish chunks into the simmering stew.
- Sprinkle sliced olives over the top.
- Cover and let the stew cook for about 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
Step 4: Season and Serve
- Season the stew with salt and pepper to taste.
- Stir in chopped fresh parsley.
- Ladle the fish stew into bowls and serve hot, accompanied by crusty bread for dipping.
Equipment
Amazon Basics 2-Piece Oven Safe, Riveted Handle Frying Pan
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American Kitchen 3-piece Premium Nonstick Skillet
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Hamilton Beach 6-Speed Electric Hand Mixer with Whisk
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ROYAL CRAFT WOOD Wooden Serving Boards for Kitchen Meal & Cutting
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Buy Now → Notes
- Use any firm white fish that’s available and fresh in your area.
- For extra flavor, you can add a pinch of red pepper flakes or a splash of white wine to the stew.
- Leftovers can be refrigerated and reheated the next day for an equally delicious meal.
- Prep Time: 30 minutes
- Cook Time: 45 minutes
- Category: Holidays
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Can this vegetable lasagna be kept frozen?
Yes, this vegetable lasagna can be stored frozen. If you want to freeze it, you can cut the vegetable lasagna into appropriate sizes and wrap them in tinfoil or plastic wrap and store them in the freezer. Just before serving, thaw and reheat.
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What should I do if I want to adjust the flavor of Vegetable Lasagna?
If you want to adjust the flavor of vegetable lasagna, you can do so according to your own preferences and tastes. For example, you can increase or decrease the quantity of certain vegetables or add some spices and seasonings to change the flavor. However, it is important to note that if you make drastic changes to the ingredients and flavors, it may affect the taste and texture of the vegetable lasagna
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How can I increase the protein content of my lasagna?
If you want to increase the protein content of vegetable lasagna, you can add some beans or soy products, such as tofu, soymilk, and string beans. You can also add some nuts or seeds, such as walnuts, almonds, sesame seeds, etc. They can not only increase the protein content, but also increase the taste and nutritional value of vegetable lasagna.
