Learn How to Cook Russian Traditional Fish Soup “Solyanka”

In general, I adore Solyanka-style soups (“Salted Soup”)!

Their single downside – they are lacking in complex carbs the likes of barley or buckwheat, but you can always have them as a side dish. On the other hand, Solyanka – fish and meat style – will charge you with protein, and, in general, it’s a super filling dish, which will support the tired body during the day.

For fish Solyanka you will need:

• Raw fish (or frozen one. I am using three small frozen hakes).
• Canned fish (I am using sardines in tomato sauce).
• Salted fish (I am using brined salmon).
• Spicy red peppers (2-3 pieces)
• Onion (1 piece)
• Sweet potato (1 big piece, it can be replaced with a potato or excluded all together)
• Carrot (1 piece)
• Capers
• tomato paste
• Olives, sour cream, bay leaf, lemon, dill (to add to the finished dish).

Solyanka includes fish of three types: brined, fresh and canned. I managed to buy great canned sardines in tomato sauce in the local supermarket, Pyatyorochka (one of the most popular Russian chain supermarket). There, I also found brined salmon (however, you can also pick butterfish, it will be great, too! And hake was in my freezer for a while. To simplify the process, it’s better to choose filets for each, of course.

So, put all fish into a cooking pot with enough water to cover the fish, add spice and bay leaf, and leave to boil on the small fire. Meanwhile, prepare your vegetables: grate sweet potatoes using a shredder (you can skip this stage, I have added one tuber to make it more filling), grate onion, carrot, cut red peppers into small pieces. For whatever reason, red peppers fit better with solyanka than the classical option of pickles.

When the fish is cooked (it doesn’t take long, around 30 minutes), take it out, pick it apart into smaller pieces, and place it back in the pot, but if you have chosen fillets, then you can skip this step.

Add all other ingredients to the pot – a spoon of tomato paste, vegetables, capers should be added now, too. Let the soup cook for yet another 20-30 minutes, and enjoy – add sour cream, dill and a lemon piece to make it even better. The final result includes 40 kcal per 100 g.

It’s delicious, filling and full of protein. It’s perfect for autumn and winter time. But for now, neither are to be seen yet, and it really pushes off the rhythm.