Fish Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 431 cal. | (21 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 38.4 μg | (64 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 21.5 mg | (179 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 7.1 μg | (237 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,717 mg | (43 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 202 μg | (101 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 201 mg | |||
| Complete sugar | 6 g |
Ingredients
Preparation steps
Wash the fish, pat dry, and cut up the larger pieces. Drizzle with 3–4 tablespoons lemon juice and refrigerate.
Peel the onions and garlic. Cut the onions in half and then into thin rings. Slice the garlic. Peel the potatoes and carrot and cut into thick slices. Scald the tomatoes, peel, seed, and dice. Rinse the oregano and set aside a few sprigs for garnish. Bundle the rest with the parsley and bay leaf.
Put the potatoes, onions, garlic, carrot, and tomatoes, along with the bundle of herbs, in a large pot. Sprinkle with oil. Add about 1 liter (approximately 4 cups) of water and cover. Simmer about 25 minutes over low heat. Then insert the fish pieces in between the vegetables and simmer for another 10–15 minutes, adding water as needed. Rinse the shrimp and add to the pot for the last 5 minutes of cooking. Try not to stir the soup.
Remove the herb bundle from the finished soup and season with salt, pepper, and lemon juice to taste. Serve garnished with the reserved oregano.
