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–+ servings

Creamy leek and cauliflower soup with baked cod

Karolina
A warming, velvety soup with a crispy baked cod topping — filling, low in calories, and ready in under 30 minutes. Works equally well with halloumi sticks from the air fryer if you want a vegetarian version.
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Prep Time 10 minutes
Cook Time 15 minutes
Course Soup
Servings 4 portions
Calories 317 kcal

Equipment

  • Airfryer Optional
  • blender

Ingredients
  

  • 750 g cauliflower can be frozen
  • 2 yellow onions
  • 150 g leek white and light green parts only, approx. 150 g
  • 220 g carrot
  • 2 cloves garlic
  • 2 tbsp rapeseed oil
  • 1000 ml fish stock I use Touch of Taste brand (1,5tbsp for 0,5L of water)
  • 400 g cod fillet
  • 2 tbsp natural kvarg
  • Salt, black pepper, sweet paprika, lemon juice to taste

Instructions
 

Soften the base

  • Slice the leek into half-rounds and finely chop the garlic.
  • Heat 1 tsp of oil or butter in a large pot over low heat.
  • Add the leek, onion (sliced into thin wedges), and garlic.
  • Cook gently for 4–5 minutes until softened and fragrant. Do not let it colour.

Cook the vegetables

  • Add the carrots, sliced into rounds, and the cauliflower florets.
  • Pour in the hot fish stock. Cover and cook over medium heat for 15 minutes, until the cauliflower and carrots are completely tender and beginning to break apart.

Prepare the cod

  • While the soup cooks, cut the cod into bite-sized pieces.
  • Drizzle or spray with the remaining teaspoon of oil, season with salt, pepper, and a squeeze of lemon juice.
  • Cook at 230°C for 10 minutes until golden and flaky (preferably in the airfryer, possibly in the oven).
    • Option B — poached in the soup: Add the cod pieces to the pot for the last 4–5 minutes of cooking, then carefully lift them out with a spoon before blending.

Blend

  • Remove the pot from the heat. Blend the vegetables and stock until completely smooth.
  • Add the kvarg and blend again until silky and creamy.
  • Season with salt, pepper, sweet paprika, and lemon juice to taste.

Serve

  • Ladle the soup into deep bowls. Top with the baked cod pieces and finish with a pinch of sweet paprika.

Notes

For a spicier version, add a pinch of chilli flakes or smoked paprika when seasoning. If you prefer a vegetarian option, air fryer halloumi sticks work beautifully in place of the cod — crispy, salty, and a great contrast to the creamy soup (use vegetable stock in that case).

Nutrition

Serving: 250mlCalories: 317kcalCarbohydrates: 27gProtein: 31gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 2gCholesterol: 43mgSodium: 978mgPotassium: 1525mgFiber: 7gSugar: 11gVitamin A: 9865IUVitamin C: 104mgCalcium: 190mgIron: 3mg
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