Lean fish solyanka (Healthy fish soup recipe)

First courses are an essential part of a balanced and healthy diet. They provide a feeling of fullness while supplying the body with important vitamins and minerals necessary for the proper functioning of all organs and systems.

Fans of spicy and flavorful dishes will truly appreciate fish solyanka — a tangy, rich mixed soup with pickles and sautéed vegetables cooked in corn oil. This lean fish soup is especially appealing to those who monitor calorie intake, as it contains only 40–60 kcal per 100 grams.

Fish solyanka is easy to prepare and does not require rare or exotic ingredients or advanced cooking skills. Using cold-pressed corn oil for sautéing turns this dish into a true vitamin-rich meal.
Corn oil extracted from corn kernels through cold pressing contains phytosterols, tocopherol (vitamin E), lecithin, vitamins K and PP.
Regular consumption supports brain and nervous system function, slows aging processes, and helps normalize blood clotting.

CraftOil offers organic, 100% natural corn oil produced on the day of purchase using certified equipment and traditional pressing methods.

This handcrafted «live» oil is perfect not only for cooking but also for overall wellness and healthy nutrition.

Ingredients (Serves 5)

For prepare you will need:

• 350 g fish fillet (one or several types);
• 100 g pickled or salted cucumbers;
• 10 green olives (pitted);
• 10 black olives (pitted);
• 1 large carrot;
• 1 large onion;
• 2 tbsp tomato paste;
• 2 tbsp corn oil;
• ½ lemon;
• 1 tbsp salt (slightly less than full);
• 1 tsp ground black pepper;
• 2–3 bay leaves;
• 1.5 liters water;

Step-by-step instructions

Prepare the fish: wash the fish fillet, remove skin and scales if necessary. Cut into portion-sized pieces.

Cook the broth: add fish to salted water with bay leaves. Simmer on low heat with a lid for 20–25 minutes.

Make the sauté (soffritto): peel and rinse the onion and carrot, then chop them into small pieces.
Sauté in corn oil for about 15 minutes until golden. Add tomato paste, mix well, and cook for another 10 minutes.

Combine everything: add the sautéed vegetables to the fish broth along with black pepper and diced pickles. Simmer for 4–5 more minutes, then remove from heat.

Serve: add olives, black olives, and lemon slices (cut into ნახევ rings) directly into each serving bowl.
Optionally, garnish with freshly chopped herbs.

Notes & Tips:

Any type of fish works well, but salmon or trout create the most flavorful and nutritious version. For a spicier taste, you can substitute corn oil with mustard oil. Add fresh herbs like dill or parsley for extra aroma and freshness.