Curated recipes from 193 countries  •  New seasonal Mediterranean issue out now

Overview

Haitian Fish Soup

Soupe Pwason, Haitian Fish Soup with Root Vegetables, Bouillon Pwason

This haitian fish soup recipe starts with whole red snapper steaks rubbed in epis, the green herb seasoning at the heart of Haitian cooking, then poached in a clear broth with potato, malanga, carrot and tomato. Unlike Haitian bouillon, which is built on beef, dumplings and pumpkin, this soup is all about the fish: the steaks stay whole, the broth stays light, and a whole Scotch bonnet lends warmth without taking over. One serving is about 587 g.

Fish soup is everyday cooking along Haiti's long coastline, where the catch of the day — most often red snapper — is cleaned, rubbed with epis and simmered with whatever roots the market has: potato, malanga, yam and carrot. It is the fish cousin of the Saturday bouillon, but lighter and quicker, made in one pot and eaten the same evening with bread to catch the broth.

Pairs well with: Crusty Haitian bread for soaking up the broth, with fried plantain and a squeeze of lime on the side.

Provenance

Haiti flag Haiti

Haitian Heritage

Latin America & Caribbean

Time Dedication

1h 15m

30m prep • 45m cook

Batch Yield

5 Servings

347 kcal per serving

1 serving ≈ 587 g

Technical Skill

Intermediate

Medium (One Pot)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Hearty Midday Main

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Soups & Broths Occasions: Family dinners, coastal suppers, light weekend cooking, cold-weather comfort Cost: Moderate — about $4–5 per serving at home
A bowl of fish soup with a whole fish steak and potato chunks in a golden-orange broth

Haitian Heritage

Photo: Gerda Arendt, CC0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Moderate — about $4–5 per serving at home (USD)

Made the Haitian way: fish cleaned with lime, marinated in fresh epis, then poached gently so the steaks stay whole.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 15m
P

Prep Stage: Epis & Marinating

30 Mins • Blending & Marinating

Blend the parsley, scallions, garlic, half the bell pepper, thyme, lime juice and half the olive oil into a coarse green epis, then rub it over the cleaned snapper steaks and leave them for 20 minutes while you peel and chunk the potato, carrot and malanga and dice the onion, tomato and remaining pepper.

Maestro Tip: Score each steak twice on both sides so the epis seasons the flesh right down to the bone.

  1. 1

    Make the Epis

    10 Mins No heat

    Put the parsley, scallions, garlic, half the bell pepper, thyme, lime juice and half the olive oil in a blender and pulse to a coarse green paste, scraping down the sides once or twice. This is your epis — it should look like a rough pesto, not a smooth sauce.

    A coarse paste clings to the fish better than a thin liquid, so stop blending while it still has texture.

    Done when: A fragrant green paste, flecked with herbs and pepper.

  2. 2

    Clean & Marinate the Fish

    20 Mins Rest No heat

    Rinse the snapper steaks under cold water and rub them with lime juice, then pat dry. Score each steak twice on both sides, rub half the epis all over the fish and into the scores, and leave to marinate for 20 minutes at room temperature while you prepare the vegetables.

    Lime in the marinade is the Haitian way of cleaning fish — it freshens the flavour and helps the seasoning stick.

    Done when: Every steak coated green with epis, resting in the bowl.

  3. 3

    Build the Broth

    10 Mins Medium heat, ~175°C (350°F)

    Heat the rest of the olive oil in a large pot over medium heat. Cook the onion, tomato and remaining bell pepper for 5 minutes until soft, then stir in the rest of the epis and cook for 2 minutes more. Pour in 1 litre of water and the salt, and bring to a gentle boil.

    Cooking the epis in the pot before adding water deepens the broth — raw epis tastes sharp, fried epis tastes round.

    Done when: A fragrant, lightly golden broth at a gentle boil.

  4. 4

    Simmer the Roots

    20 Mins Gentle simmer, ~95°C (200°F)

    Add the potato, carrot and malanga to the pot, lower the heat to a lazy simmer and cook for 20 minutes, until the roots are almost tender when pierced with a knife. Keep the simmer gentle — a rolling boil clouds the broth and breaks the roots.

    Cut the roots in even chunks so they all finish at the same time; malanga takes the longest, so it goes in first.

    Done when: Roots nearly tender, broth turning golden from the epis and tomato.

  5. 5

    Poach the Fish

    12 Mins Gentle simmer, ~95°C (200°F)

    Lay the marinated snapper steaks gently into the pot, tuck the whole Scotch bonnet in beside them, and poach for 10–12 minutes without stirring hard, until the fish flakes easily and reaches 63°C (145°F) at its thickest part. Spoon broth over the steaks once or twice as they cook.

    Leave the Scotch bonnet whole for gentle warmth you can lift out; chop it only if you want real fire.

    Done when: Fish opaque and flaking at the edges, roots tender, broth fragrant.

  6. 6

    Rest & Serve

    3 Mins No heat

    Take the pot off the heat and rest for 3 minutes. Lift out the Scotch bonnet, taste the broth and adjust with salt or a squeeze of lime. Ladle into deep bowls with one steak and plenty of roots in each, and serve with crusty bread.

    The short rest lets the fish settle so it does not break when you ladle it out.

    Done when: A steaming bowl of golden broth, whole fish and tender roots.

Finishing Touches & Plating

Lift the Scotch bonnet out before serving, taste the broth and add salt or lime, then ladle into deep bowls with a steak and plenty of roots in each.

Nutritional Physiology & Benefits

Nutrition

Energy

347

kcal / serving

Protein

33g

Complete AA

Carbs

37g

Complex

Fats

8g

Healthy

Per serving (5 servings · 1 serving ≈ 587 g)
Energy347 kcal
Protein33 g
Carbohydrates37 g
Fat8 g
Fibre6.4 g
Sugar6.0 g
Sodium517 mg
Per 100g
Energy59 kcal
Protein5.6 g
Carbohydrates6.2 g
Fat1.3 g
Fibre1.1 g
Sugar1 g
Sodium88 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Snapper supplies B12, selenium and iodine, potato and malanga add vitamin C, B6 and potassium, and carrot brings vitamin A.

High in Protein

About 32.9 g of protein per serving from the snapper, which makes this light-tasting soup surprisingly filling.

Root Vegetables for Energy

Potato, malanga and carrot give slow, steady energy and fibre, so the soup works as a full dinner on its own.

Naturally Light Broth

The broth is water-based with just a spoon of oil, so the soup stays light while the fish and roots do the satisfying work.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Haitian Bread

A slice of crusty Haitian bread is made for this broth: it soaks up the epis-seasoned liquid that no spoon can catch.

White Rice

A small mound of white rice turns the soup into a bigger meal and catches the broth around the fish.

Vegetables

Fried Plantain

Sweet fried plantain adds a soft, caramelised contrast to the savoury, lightly spicy soup.

Drinks

Lime Water

Cold water with lime echoes the lime in the marinade and refreshes the palate between spoonfuls.

Full Menus

Avocado Salad

Sliced avocado with a little salt and lime adds creaminess and cools the Scotch bonnet warmth.

Complete menu

Serve the fish soup with crusty Haitian bread, fried plantain and an avocado salad, and finish with fresh mango.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Overcooking the Fish

Fish left simmering too long falls apart and turns dry; poach it gently and lift it out as soon as it flakes at 63°C (145°F). This is general food information, not medical advice.

Storing Warm Soup

Cool the soup quickly and refrigerate within 2 hours; a big pot left warm on the stove lets bacteria grow. Reheat until steaming hot, to 74°C (165°F). This is general food information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA light but filling dinner — about 32.9 g protein per serving, best with crusty bread.
  • ChildrenChildren can eat the fish and potato with the Scotch bonnet left out; pick the bones out carefully for them.
  • ElderlyOlder eaters will enjoy it if the fish is served boneless and the roots are cooked very soft.
  • Pregnant womenPregnant women should eat it only when the fish is cooked right through to 63°C (145°F) and served piping hot.
  • Breastfeeding womenBreastfeeding women can eat it as part of a varied diet; the spice level is a matter of personal comfort.
  • AthletesAthletes get lean protein plus root vegetables for energy, well suited to a post-training dinner.
  • Weight gainFor weight gain, add rice or fried plantain and a second slice of bread with the soup.
  • Weight lossFor weight loss, keep the portion as stated and load the bowl with roots and broth rather than extra bread.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesThe potato and malanga add about 36.6 g of carbs per serving, and rice adds more; keep the rice portion modest. Ask your clinician about portions.
  • High blood pressureSodium is about 517 mg per serving; go easy on extra salt and salty sides. Ask your clinician about portions.
  • Kidney diseaseThe dish is high in protein, so people with kidney disease should keep portions small and check with their clinician.
  • GoutFish is moderate in purines; a smaller portion with more vegetables is the safer way to enjoy it. Ask your clinician about portions.
  • Stomach issuesScotch bonnet heat can irritate a sensitive stomach; leave it out entirely if you have reflux or gastritis. Ask your clinician if symptoms persist.
  • Cardiovascular diseaseWhite fish is low in saturated fat, so the soup is a lighter choice than a meat stew. Ask your clinician about portions.
  • Fatty liverThe soup itself is low in sugar and fat; fried plantain and sweet drinks add sugar quickly, so keep those small. Ask your clinician about portions.
  • Food allergiesContains fish. People with a fish allergy should not eat this dish; the epis is nut-free as written.
  • Special therapeutic dietsOn a therapeutic diet, ask your clinician or dietitian whether the protein and sodium levels fit your plan.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool the soup within 2 hours and store in a covered container; the flavour deepens overnight.
In the fridge
Keeps 3 days in the fridge at 4°C (40°F) or below.
In the freezer
Up to 2 months in a sealed container; freeze the broth and roots, and add freshly cooked fish when serving.
How to reheat
Reheat gently on the hob until steaming hot throughout, to 74°C (165°F); do not boil the fish hard or it will fall apart.
Freezing recommended
Only the broth and roots freeze well — the fish is best cooked fresh.
Signs it has spoiled
A sour smell, a slimy feel to the fish or mould on the surface means it should be thrown away.

More recipes to explore

A plate of Haitian griot: dark crisp fried pork cubes with fried plantains and pikliz slaw with tomato and green pepper Haiti flag Haiti 2h 10m
Dinner •Haiti Heritage

Haitian Griot

This Haitian griot recipe starts with pork shoulder rubbed in sour citrus and epis, Haiti's green seasoning paste of scallions, garlic, parsley and Scotch bonnet, then braised in its own marinade until tender and fried in hot oil until the edges turn dark and crisp. It is served with pikliz, a sharp pickled cabbage slaw that cuts through the richness. One serving is about 215 g of crisp fried pork with pikliz.

Hearty & Celebratory

Haiti's most loved party dish: citrus-marinated pork, braised tender, then fried until crisp and served with fiery pickled pikliz.

Pairs Well With
Fried plantains (bannann peze) and rice and beans, with pikliz on the side.
A bowl of Soup Joumou with beef, spaghetti, potato and golden pumpkin broth Haiti flag Haiti 2h 40m
Lunch •Haiti's Independence Soup

Soup Joumou

Soup joumou is Haiti's golden pumpkin soup: tender beef simmered in a thick purée of giraumon squash, with root vegetables, cabbage and spaghetti in a rich, spiced broth. This soup joumou recipe follows the home-cooked method Haitian families use every 1 January, when the soup marks Independence Day. One serving is about 480 g.

Comfort & Warmth

A hot, hearty bowl of pumpkin, beef and vegetables that warms up a family lunch on a cold day or a festive table.

Pairs Well With
Serve hot with crusty French bread for dipping and a spoonful of pikliz on the side.
Soups & Broths
Haitian spaghetti in a white bowl — spaghetti in a rust-red epis and tomato sauce with sliced hot dogs and red peppers Haiti flag Haiti 40m
Breakfast •Haitian Breakfast Espageti

Haitian Spaghetti

This haitian spaghetti recipe is Haiti's beloved breakfast pasta: dried spaghetti cooked in one pot with epis, the green Haitian seasoning base, tomato paste, sweet peppers, onion and sliced hot dogs, until every strand is stained rust-red and full of flavour. It is pantry cooking at its best — cheap, fast and boldly seasoned — and it lands on the table in about 40 minutes. One serving is about 380 g.

Hearty & Comforting

One-pot spaghetti coated in a savoury epis and tomato sauce with sliced hot dogs, peppers and onion — a filling Haitian breakfast.

Pairs Well With
Boiled egg, avocado & pikliz
Pasta & Noodles • Quick Prep (<30m)
A white bowl of Haitian tchaka with corn kernels, red beans and smoked pork chunks in a light broth, garnished with parsley Haiti flag Haiti 3h 20m
Lunch •Haitian Heritage Stew

Tchaka

This tchaka recipe soaks dried corn and red kidney beans overnight, then simmers them for hours with smoked pork, pumpkin and a fragrant epis of garlic, scallion, parsley and thyme until the pot turns thick and hearty. The smoked pork is what gives tchaka its deep, salty flavour, and the Scotch bonnet — left whole so it perfumes the stew without burning — is the quiet heat underneath it all. One serving is about 400 g.

Comfort & Warmth

Dried corn and red beans simmered for hours with smoked pork, pumpkin and epis until thick — Haiti's slow, hearty celebration stew.

Pairs Well With
Crusty bread, pikliz & avocado
Soups & Broths

The Dinner Gazette

Never wonder what’s for dinner again

One email a week with easy dinner ideas from around the world — ingredients, steps and nutrition, tested in our kitchen first.

Delivered every Thursday morning. Unsubscribe anytime.