Gently cooked at low temperature so the flesh stays tender and fluffy. A low-calorie dish that supplies minerals from bone broth and delivers a satisfying aroma from tomato and saffron. Quick to make and suitable for meal prep (serves 2).

About this recipe

Tomato Soup with Cod is a healthy dish that gently slow-cooks fish in a tomato-based broth. It’s perfect after a week of meat-heavy meals or whenever you want a light source of protein. We tried it ourselves and were impressed by how the cod soaks up the soup and flakes apart. The saffron adds an elegant aroma, giving a one-level-up flavor despite the recipe’s simplicity.

Ingredients (serves 2)

  • Cod fillets — 2 pieces (about 250–300g total)
  • Bone broth (or unsalted chicken broth) — 1 cup (about 200–240ml)
  • Organic whole tomatoes (canned) — 1 can (400g)
  • Saffron — a pinch (10–15 threads)
  • Bay leaves — 2
  • Chervil or Italian parsley — to taste (for garnish)
  • Coconut oil (or ghee, olive oil) — 1 teaspoon
  • Sea salt — to taste
  • Black pepper — a pinch (optional)
  • Lemon slices — optional

Method

  1. Place the saffron in a small bowl and pour about 2 tablespoons of warm broth from the bone broth over it. Let it steep for about 5 minutes to draw out the color and aroma.
  2. Heat the coconut oil in a frying pan or shallow pot over medium heat. Add the whole tomatoes, crushing them with your hands as you add them. Cook the tomatoes briefly for 2–3 minutes, mainly to mellow the acidity.
  3. Add the remaining bone broth, the saffron-infused liquid, and the bay leaves to the pot. Simmer over low–medium heat for 15–20 minutes until the volume is reduced to about two-thirds. Taste and add a little salt if needed.
  4. Remove the skin from the cod if you prefer. Keep the soup at a very gentle simmer and gently add the cod pieces. Spoon the soup over the fish as it cooks and let it simmer on low for about 4–6 minutes until cooked through. Adjust the final seasoning with salt.
  5. Ladle into bowls, scatter chervil or chopped parsley on top, and serve with lemon slices if you like. The fish is also delicious if you break it up into the soup while eating.

Nutrition & health points

This dish is high in protein and low in fat; cod provides high-quality protein and B vitamins. Tomatoes are rich in the antioxidant lycopene, and its absorption improves with cooking. Using bone broth supplies collagen and minerals, which can support gut and joint health. Saffron adds a fragrant note that enhances satiety, so you can enjoy good flavor with moderate salt. Because the fish is cooked gently at low temperature, it stays fluffy and is easy to digest.

Variation tips

  • If you like it spicy, add a little chopped red chili or chili flakes.
  • Add 2–3 tablespoons coconut milk for a milder, creamier soup (watch carbs if monitoring sugar).
  • For a vegetarian version, replace the cod with white beans (cannellini or chickpeas) and use vegetable broth instead of bone broth.
  • Adding seasonal vegetables (zucchini, bell pepper, spinach) increases volume and color.
  • If you don’t have cod, you can use other white fish such as flounder, pollock, or sea bass.

Summary

This saffron- and tomato-scented cod soup is a quick yet satisfying healthy dish. When we made it ourselves, the ingredients released a lot of flavor and we felt it was easier than expected—perfect for everyday cooking. Serve with cauliflower mash or simmered pumpkin for a well-balanced meal. Please give it a try at home.