Guilt-Free Delicacy

Fast Fish Soup

with Vegetables
4.666665
Average: 4.7 (6 votes)
(6 votes)
Fast Fish Soup

Fast Fish Soup - Ready-to-eat on a gourmet level

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Health Score:
9,9 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
88
calories
Calories

Healthy, because

Even smarter

Nutritional values

Minimum fat and calorie content, maximum nutrient supply: The fine fish soup provides half of the important trace element iodine per portion and, thanks to the pepper, around 40 percent of the daily requirement of vitamin C.

Instead of haddock fillet, other firm fish fillets are also suitable. But be careful: Choose a low-fat type such as plaice, cod, pollack or pike-perch fillet.

1 serving contains
(Percentage of daily recommendation)
Calorie88 kcal(4 %)
Protein13 g(13 %)
Fat2 g(2 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.5 μg(3 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.2 mg(14 %)
Folate13 μg(4 %)
Pantothenic acid0.2 mg(3 %)
Biotin3.1 μg(7 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C39 mg(41 %)
Potassium273 mg(7 %)
Calcium33 mg(3 %)
Magnesium32 mg(11 %)
Iron1.3 mg(9 %)
Iodine100 μg(50 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.2 g
Uric acid94 mg
Cholesterol34 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
½ red Bell pepper
1 small carrot (about 50 grams)
1 shallot
1 teaspoon Canola oil
salt
peppers
1 ¼ cups fish stock
4 ounces Haddock fillet
Worcestershire sauce
1 sprig flat-leaf parsley
How healthy are the main ingredients?
parsleycarrotshallotsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Teaspoon, 1 Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Ladle, 1 Paper towel

Preparation steps

1.
Fast Fish Soup preparation step 1

Remove seeds from the bell pepper half, rinse, dry and cut crosswise into thin strips.

2.
Fast Fish Soup preparation step 2

Peel carrot, halve lengthwise and cut into thin slices. Peel shallot and chop very finely.

3.
Fast Fish Soup preparation step 3

Heat oil in a pot over medium heat. Sauté bell pepper, carrot and shallot, stirring, for 1 minute. Lightly season with salt and pepper.

4.
Fast Fish Soup preparation step 4

Pour fish stock into the pot, bring to a boil, cover and cook over medium heat for 5 minutes.

5.
Fast Fish Soup preparation step 5

Meanwhile, rinse fish fillet, pat dry and cut into bite-sized pieces. Add to the soup and simmer until opaque throughout, about 5 minutes.

6.
Fast Fish Soup preparation step 6

Rinse parsley, shake dry and pluck leaves.

7.
Fast Fish Soup preparation step 7

Season soup to taste with Worcestershire sauce, salt and pepper. Stir in the parsley and serve.