Fish Soup

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Fish Soup
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Health Score:
7,7 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
1673
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie1,673 kcal(80 %)
Protein109.05 g(111 %)
Fat80.07 g(69 %)
Carbohydrates138.95 g(93 %)
Sugar added0 g(0 %)
Roughage7.62 g(25 %)
Vitamin A492.62 mg(61,578 %)
Vitamin D0 μg(0 %)
Vitamin E1.33 mg(11 %)
Vitamin B₁0.57 mg(57 %)
Vitamin B₂0.25 mg(23 %)
Niacin26.59 mg(222 %)
Vitamin B₆1.82 mg(130 %)
Folate119.21 μg(40 %)
Pantothenic acid3.32 mg(55 %)
Biotin8.67 μg(19 %)
Vitamin B₁₂1.97 μg(66 %)
Vitamin C100.12 mg(105 %)
Potassium2,973.89 mg(74 %)
Calcium211.3 mg(21 %)
Magnesium182.44 mg(61 %)
Iron14.89 mg(99 %)
Iodine1.19 μg(1 %)
Zinc3.01 mg(38 %)
Saturated fatty acids14.95 g
Cholesterol191.35 mg

Ingredients

for
4
Ingredients
1 kilogram mixed Mediterranean fish
1 onion
4 waxy potatoes
4 Beefsteak tomato
1 bunch parsley
4 tablespoons olive oil
4 bay leaves
2 small cans Saffron
4 garlic
8 slices Baguette
salt
freshly ground peppers
4 Red mullet fillets
2 tablespoons butter
For the Rouille
1 slice day-old white bread
1 garlic
1 Red chile pepper
200 milliliters olive oil
How healthy are the main ingredients?
white breadolive oilparsleyonionpotatogarlic

Preparation steps

1.

Rinse the fish, remove heads and tails, removing fins and cut fish into large pieces. Peel the onions and chop. Peel the potatoes and slice. Blanch tomatoes in boiling water, rinse with cold water, peel, quarter and remove the seeds. Chop the flesh finely. Rinse the parsley. Heat oil in a large pan add onions and sauté until translucent. Add potato slices and sauté briefly. Add parsley, bay leaf, tomatoes and saffron. Peel garlic and squeeze through a press into the pan. Season with salt and pepper. Simmer 5 minutes over low heat. Add pieces of fish to the vegetables and pour in 1 liter (approximately 4 cups) of boiling water. Simmer over medium heat for 20 minutes.

2.

Remove pieces of fish and bay leaves from broth. Fillet the fish and add fillets back into the soup.

3.

Drain the finished soup through a sieve and season to taste.

4.

For the rouille, soak bread in warm water. Peel garlic and crush in a mortar with the chili pepper. Squeeze bread well and mix with the garlic mixture. Whisk in the oil in a thin stream.

5.

Toast baguette slices in a dry pan.

6.

Season red mullet fillets with salt and pepper and cook in butter until opaque, for 2-3 minutes on each side.

7.

Place soup in plates or bowls. Drain drain fillets briefly on paper towels and gently place in the soup. Serve with baguette slices spread with some rouille.