Spring's Gift

Nourishing Nettle & Fish Soup

Spring in Tasmania brings an abundance of wild edibles, and few are as nutritious and versatile as stinging nettles. While many dismiss nettles as troublesome weeds, these vibrant green plants are actually a powerhouse of nutrition and have been used as both food and medicine for centuries.

This nettle and fish soup recipe offers a delicious way to harness the nutritional benefits of foraged nettles while creating a warming, satisfying meal. It's particularly suited to those following lower-carbohydrate diets, as it uses fish instead of the traditional potato base.

Why Nettles?

Stinging nettles are one of nature's most generous spring tonics. They're rich in vitamins A, C, and K, along with B vitamins (B2 and B9), and minerals including calcium, iron, potassium, and magnesium. This impressive nutritional profile makes nettles particularly valuable during the transition from winter to spring, when our bodies benefit from fresh, nutrient-dense greens.

The "sting" in stinging nettles comes from fine hairs on the leaves that release histamine and other compounds when touched. Interestingly, this sting has traditional uses for localized inflammation and pain relief through increased blood circulation. However, once cooked, nettles lose their sting entirely and become tender and mild-tasting.

Foraging Tips

When foraging nettles, always wear gloves to protect your hands from the sting. Look for young, tender plants in early to mid-spring - these have the best flavor and texture. Harvest the top few inches of the plant, and only forage from areas you know are free from pesticides and pollutants.

The Recipe: Nettle & Fish Soup

Ingredients:

  • 500g stinging nettle

  • 500g fish (orange roughy works well)

  • 1 large leek (or onion)

  • 1 garlic clove

  • 1 litre of stock (beef or chicken)

  • 1 tsp thyme

  • 1/2 tsp nutmeg

  • Salt and pepper

  • 3 tbs butter

  • Sour cream to serve

Method:

  1. Brown the leek/onion with 3 tbs butter in a large pot

  2. Add crushed garlic clove and sauté until fragrant

  3. Add thyme, nutmeg, salt, pepper and fish. Cook until fish is cooked through

  4. Add stock and nettles, cook until the nettles have wilted and softened (this happens quickly)

  5. Blend with a stick mixer until smooth

  6. Serve with a dollop of sour cream

About This Recipe

This soup represents a beautiful marriage of foraged wild food and quality protein. The fish provides omega-3 fatty acids and protein, while the nettles contribute their impressive array of vitamins and minerals. The combination creates a satisfying meal that's both nourishing and restorative.

The use of fish instead of potato makes this soup suitable for those watching their carbohydrate intake, while still providing substance and satisfaction. Orange roughy works particularly well due to its mild flavor and tender texture, but you can substitute other white fish based on availability and preference.

Serving Suggestions

This soup is wonderful served with crusty sourdough bread for those not watching carbohydrates, or simply enjoyed on its own as a light yet nourishing meal. The sour cream adds a pleasant tang and creaminess that complements the earthy flavor of the nettles.

A Spring Tradition

Making nettle soup is a wonderful way to connect with the seasons and embrace the abundance that spring offers. It's a reminder that some of our most nutritious foods grow wild and free, requiring only our attention and respect to harvest them sustainably.

As with any foraged food, ensure you're confident in your identification before harvesting, and always forage responsibly, taking only what you need and leaving plenty for the plant to continue growing.

Kristen Robertson