Dried Cod and Potato Soup

0
Average: 0 (0 votes)
(0 votes)
Dried Cod and Potato Soup
share Share
print
bookmark_border Copy URL
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 3 d. 45 min.
Ready in
Calories:
631
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie631 cal.(30 %)
Protein89 g(91 %)
Fat21 g(18 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage2.9 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D5.7 μg(29 %)
Vitamin E7.6 mg(63 %)
Vitamin K32.5 μg(54 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin21 mg(175 %)
Vitamin B₆0.6 mg(43 %)
Folate83 μg(28 %)
Pantothenic acid1.9 mg(32 %)
Biotin14 μg(31 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C49 mg(52 %)
Potassium2,289 mg(57 %)
Calcium116 mg(12 %)
Magnesium115 mg(38 %)
Iron6 mg(40 %)
Iodine589 μg(295 %)
Zinc1.9 mg(24 %)
Saturated fatty acids3.1 g
Uric acid553 mg
Cholesterol179 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
400 grams Stockfish
4 potatoes
1 garlic clove
7 Tbsps olive oil
5 Tomatoes
Basil (a few sprigs)
parsley (a few sprigs)
400 milliliters fish stock (from a jar)
salt
freshly ground peppers
How healthy are the main ingredients?
olive oilpotatogarlic cloveTomatoBasilparsley

Preparation steps

1.

Cut dried cod into 4 cm (approximately 1 1/2 inch) cubes. Place in a bowl and cover with water. Soak 2-3 days, changing the water several times a day. Remove skin and bones. Peel and finely dice potatoes.

2.

Blanch tomatoes for a few seconds, then rinse, peel, quarter, core and chop. Peel and finely chop garlic. In a pot, sauté garlic in hot oil. Add tomatoes and herbs and simmer about 10 minutes. Add potatoes and fish stock. Cover and simmer 10 minutes. Add fish and continue cooking until fish and potatoes are soft, but not falling apart, about 10 minutes. Add additional water if needed to ensure that the ingredients remain barely covered.

3.

Season with a little salt and pepper. Remove a few potatoes and mash, then mix into the soup again.