Fruity Monkfish Soup
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(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
245
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 245 cal. | (12 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.1 g | (7 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 32.7 μg | (55 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 797 mg | (20 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 277 mg | |||
| Cholesterol | 86 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 yellow onion
- 2 garlic cloves
- 2 Tbsps olive oil
- 2 tsps grated Orange peel
- 750 milliliters fish stock (from a jar)
- 5 Tbsps Orange juice
- 3 Tbsps Lime juice
- 500 grams Monkfish (or other solid fish fillet)
- ½ bunch parsley
- salt
- peppers
Preparation steps
1.
Peel onions and garlic, cut onions into thin strips and finely chop garlic. Heat olive oil in a saucepan and saute onions and garlic for a few minutes. Add orange peel and fish stock, bring to a boil and reduce heat, simmer for about 8 minutes.
2.
Rinse fish, pat dry, cut into bite-sized pieces and add to the soup, simmer for 4 minutes. Season with orange and lime juice, salt and pepper. Sprinkle soup with chopped parsley and serve.
