Vegetable Soup with Fish and Pesto
Nutritional values
(Percentage of daily recommendation)
| Calorie | 467 cal. | (22 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 57 μg | (95 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 204 mg | (215 %) | ||
| Potassium | 1,516 mg | (38 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 81 μg | (41 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 64 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 400 grams waxy potatoes
- salt
- 400 grams white fish fillets (according to offer)
- 1 onion
- 3 garlic cloves
- 4 stalks Celery
- 2 carrots
- 1 red Bell pepper
- 1 yellow Bell pepper
- 1 green Bell pepper
- 4 Tbsps olive oil
- 200 milliliters dry white wine
- 600 milliliters Vegetable broth
- freshly ground peppers
- 4 Tbsps Pesto
- flat-leaf parsley (for garnish)
Preparation steps
Peel the potatoes and cut into small cubes. Cook for about 6 minutes in boiling salted water, and let drain in a colander.
Rinse the fish fillet, pat dry with kitchen paper and cut into slices. Peel the onion and garlic, and chop. Rinse the celery and chop. Peel the carrots and dice. Rinse the bell peppers, pat dry, halve, remove seeds and ribs, and cut into small cubes.
Heat the olive oil in a large saucepan and fry the onion, garlic, celery, carrots and bell peppers in it while stirring. Pour the white wine and vegetable stock. Bring to a boil and cook for about 15 minutes at medium heat. Season with salt and pepper.
Add the fish and the potato cubes to the vegetables in the pan, take the pan off the heat, cover and leave until done for about 5 minutes. Mix in the pesto just before serving.
Serve the soup in soup plates and garnish with parsley.
