Cod and Pumpkin Soup
Cod, pumpkin and potatoes make a pleasantly low-calorie culinary team that provides plenty of protein and vitamins. The fine fish also brings the iodine, which is important for the thyroid gland, onto the plate; the fennel with its essential oils makes the soup even more digestible.
This delicious soup also works well with other sea fish. The main thing is that it is rather fleshy - like redfish or ling fish, for example.
(Percentage of daily recommendation)
|Calorie||307 kcal||(15 %)|
|Protein||31 g||(32 %)|
|Fat||6 g||(5 %)|
|Carbohydrates||28 g||(19 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6.5 g||(22 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||1.7 μg||(9 %)|
|Vitamin E||3.7 mg||(31 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||11.7 mg||(98 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||92 μg||(31 %)|
|Pantothenic acid||1.2 mg||(20 %)|
|Biotin||3.6 μg||(8 %)|
|Vitamin B₁₂||1.6 μg||(53 %)|
|Vitamin C||49 mg||(52 %)|
|Potassium||1,498 mg||(37 %)|
|Calcium||139 mg||(14 %)|
|Magnesium||81 mg||(27 %)|
|Iron||2.8 mg||(19 %)|
|Iodine||354 μg||(177 %)|
|Zinc||1.6 mg||(20 %)|
|Saturated fatty acids||1 g|
|Uric acid||274 mg|
Rinse pumpkin, cut in half, peel, and remove the seeds and fibrous pulp.
Cut the pumpkin flesh into 3/4 inch cubes.
Rinse potatoes, peel and cut into approximately 3/4 inch cubes.
Halve leek lengthwise, rinse, trim and cut crosswise into approximately 1/2-inch wide rings.
Rinse, trim and set aside the fennel leaves. Cut fennel bulb in half, quarter and cut crosswise into thin strips.
Peel the garlic and cut into thin slices.
Heat oil in a pot. Sauté pumpkin, potatoes, garlic and mustard seeds briefly over medium heat.
Pour in broth, bring to a boil, cover and simmer for 8-10 minutes over medium heat.
Meanwhile, rinse cod fillets, pat dry with paper towels, remove any bones and cut the fillets into about 3/4 inch wide strips.
Add fennel and leek to vegetables and bring to a boil.
Season with salt and add fish. Cook covered on low heat for another 4 minutes.
Rinse lemon in hot water, wipe dry and grate half of the peel finely. Cut lemon in half and squeeze 1 half (save remaining lemon for another use). Pluck fennel fronds into small pieces.
Season fish soup with salt, pepper, clove and lemon juice to taste. Sprinkle with fennel fronds and lemon zest and serve.