Cod Stew with Leeks and Potatoes
Cod stew with leeks and potatoes - Hearty interplay of field and sea
Healthy, because
Even smarter
Nutritional values
Low-fat cod is considered one of the best sources of iodine. Our body needs this trace element for the formation of thyroid hormones. Carrots provide us with plenty of beta-carotene. The secondary plant substance acts as an antioxidant and is a precursor of vitamin A, which is important for healthy eyes.
If you are in a hurry, you can also use ready-made fish stock from a jar. However, take a look at the list of ingredients before buying: Often flavor enhancers or even sugar are added - in this case, it is better to use a more natural product.
(Percentage of daily recommendation)
| Calorie | 533 cal. | (25 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.7 g | (39 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 101.4 μg | (169 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,882 mg | (47 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 236 mg | (79 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 4.8 mg | (60 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 391 mg | |||
| Cholesterol | 113 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 onions
- 1 carrot
- 2 stalks Leeks
- 36 ozs Fish (pieces)
- salt
- 2 bay leaves
- 8 white peppercorns
- 14 ozs floury potatoes
- 14 ozs Celery root
- ½ oz butter (1 TBSP.)
- 1 ¾ ozs Whole Grain Spelt Flour (2 TBSP.)
- 4 sprigs thyme
- 5 ozs milk (whole)
- 7 ozs Corn
- ¾ oz parsley (0.5 Bunch)
- 14 ozs cod fillets
- peppers
- Nutmeg
Preparation steps
Clean or peel 1 onion, carrot, and 1 leek, wash and chop. Rinse fish sections (minus white meat) and drain. In a large pot, bring about 1.5 liters of lightly salted water with vegetables and fish sections, 1 bay leaf and peppercorns to a boil and simmer for about 20 minutes over medium heat. Then pour the stock through a fine sieve and collect the stock.
Meanwhile, peel, wash and dice potatoes, remaining onion and celery. Clean the 2nd leek, wash and cut into rings. Heat butter in a pot. Sauté vegetable cubes and leek in it for 3 minutes at medium heat. Dust with flour and add 1 l stock while stirring. Wash thyme. Add milk, remaining bay leaf and thyme and simmer for 20 minutes over low heat, stirring occasionally; add more stock if needed.
While vegetables are cooking, clean and wash corn on the cob, cut kernels from the cob. Wash parsley, shake dry and chop.
Finely puree half of the soup with a hand blender; then mix with the remaining soup. Add corn kernels and continue cooking for 5-8 minutes.
Meanwhile, rinse cod fillet, pat dry and cut into bite-sized pieces. Add to soup and cook over low heat for 5 minutes. Remove bay leaf and thyme sprigs from soup. Season soup with salt, pepper and freshly grated nutmeg, stir in parsley. Divide soup into bowls or deep plates and add more pepper to taste.
