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EatSmarter exclusive recipe

Cod and Pumpkin Soup

with Potatoes
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Cod and Pumpkin Soup

Cod and Pumpkin Soup - Delicacies from land and sea, harmoniously combined

Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
307
calories
Calories
0
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Ingredients

for
4
servings
1
Hokkaido pumpkin (600 gram)
700 grams
1 stalk
Leek (200 grams)
1
Fennel bulb (250 grams)
1
2 tablespoons
1 teaspoon
500 milliliters
500 grams
1
1 generous pinch
ground Cloves
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Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 large Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Tweezers, 1 Fine grater, 1 Citrus juicer, 1 small Bowl

Preparation steps

1.
Cod and Pumpkin Soup preparation step 1

Rinse pumpkin, cut in half, remove the seeds and fibrous pulp.

2.
Cod and Pumpkin Soup preparation step 2

Cut pumpkin flesh into 2 cm (approximately 3/4 inch) cubes.

3.
Cod and Pumpkin Soup preparation step 3

Rinse potatoes, peel and cut into 2 cm (approximately 3/4 inch) cubes.

4.
Cod and Pumpkin Soup preparation step 4

Halve leek lengthwise, rinse, trim and cut crosswise into 1 cm (approximately 1/2-inch) wide rings.

5.
Cod and Pumpkin Soup preparation step 5

Rinse, trim and set aside the fennel leaves. Cut fennel bulb in half, quarter and cut crosswise into thin strips.

6.
Cod and Pumpkin Soup preparation step 6

Peel the garlic and cut into thin slices.

7.
Cod and Pumpkin Soup preparation step 7

Heat oil in a pot. Sauté pumpkin, potatoes, garlic and mustard seeds briefly over medium heat.

8.
Cod and Pumpkin Soup preparation step 8

Pour in broth, bring to a boil, cover and simmer for 8-10 minutes over medium heat.

9.
Cod and Pumpkin Soup preparation step 9

Meanwhile, rinse cod fillets, pat dry with paper towels, remove any bones and cut the fillets into about 2 cm (approximately 3/4 inch) wide strips.

10.
Cod and Pumpkin Soup preparation step 10

Add fennel and leek to vegetables and bring to a boil.

11.
Cod and Pumpkin Soup preparation step 11

Season with salt and add fish. Cook covered on low heat for another 4 minutes.

12.
Cod and Pumpkin Soup preparation step 12

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.

13.
Cod and Pumpkin Soup preparation step 13

Season fish soup with salt, pepper, clove and lemon juice to taste. Sprinkle with fennel fronds and lemon zest and serve.

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie307 kcal(15 %)
Protein31 g(32 %)
Fat6 g(5 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.7 μg(9 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.7 mg(98 %)
Vitamin B₆0.7 mg(50 %)
Folate92 μg(31 %)
Pantothenic acid1.2 mg(20 %)
Biotin3.6 μg(8 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C49 mg(52 %)
Potassium1,498 mg(37 %)
Calcium139 mg(14 %)
Magnesium81 mg(27 %)
Iron2.8 mg(19 %)
Iodine354 μg(177 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1 g
Uric acid274 mg
Cholesterol51 mg
Development of this recipe:
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