Aromatic Broth with Fish
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
215
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 215 cal. | (10 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.3 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 23 μg | (8 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 6.8 μg | (227 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 525 mg | (13 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 40 mg | (13 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps sunflower oil
- 2 whole Mackerel (gutted and cleaned with heads removed)
- 2 shallots (finely chopped)
- 1 Tbsp red Curry paste
- fresh ginger (peeled and thinly sliced)
- 2 sticks Lemongrass (lightly crushed)
- 2 Vine Tomatoes (cored, seeded, and finely diced)
- 5 cups low-sodium vegetable stock
- 1 Lime (halved)
- 1 Tbsp Fish sauce (nam pla)
- 1 Tbsp gluten-free soy sauce
- cilantro (chopped)
Preparation steps
1.
Heat the oil in a large saucepan or casserole dish set over a moderate heat until hot. Briefly fry the mackerel in the hot oil for 2 minutes.
2.
Remove from the pan, reduce the heat slightly, and add the shallot, curry paste, ginger, and lemongrass. Fry for 2 minutes, and then stir in the tomatoes and stock.
3.
Stir well, bring the broth to a simmer, and then position the mackerel in the saucepan. Cook steadily for 20 minutes.
4.
Season the soup with freshly squeezed lime juice, fish sauce, and soy sauce to taste. Stir through the coriander.
5.
Ladle into bowls and serve.
