Italian Broth with Fish

Name: Italian Broth with Fish
Total time: 1 h 5 min
Yield: 4
Cuisine: European, Italian
Ingredients: 6 cups vegetable stock; 0.25 cup olive oil; 1 large onion (diced); 2 medium carrots (peeled and diced); 3 sticks Celery (peeled and diced); 2 cloves garlic cloves (minced); 1 large potato (peeled and diced); 0.667 cup frozen peas; 2 cups canned Tomatoes; 2 cups Conchiglie; 1.5 cups skinless Cod (chopped); salt; peppers; Basil (to garnish)

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Health Score:

95 / 100

Difficulty:

easy

Difficulty

Preparation:

1 hr 5 min.

Preparation

Calories:

636

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	636 cal.	(30 %)
Protein	35 g	(36 %)
Fat	10 g	(9 %)
Carbohydrates	99 g	(66 %)
Sugar added	0 g	(0 %)
Roughage	10.9 g	(36 %)

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more nutritional values

Vitamin A	1.1 mg	(138 %)
Vitamin D	1.2 μg	(6 %)
Vitamin E	3 mg	(25 %)
Vitamin K	33.2 μg	(55 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.2 mg	(18 %)
Niacin	13.1 mg	(109 %)
Vitamin B₆	0.7 mg	(50 %)
Folate	112 μg	(37 %)
Pantothenic acid	1.4 mg	(23 %)
Biotin	10 μg	(22 %)
Vitamin B₁₂	1.1 μg	(37 %)
Vitamin C	31 mg	(33 %)
Potassium	1,211 mg	(30 %)
Calcium	134 mg	(13 %)
Magnesium	125 mg	(42 %)
Iron	3.3 mg	(22 %)
Iodine	212 μg	(106 %)
Zinc	2.7 mg	(34 %)
Saturated fatty acids	1.6 g
Uric acid	240 mg
Cholesterol	31 mg
Complete sugar	8 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 6 cups vegetable stock; ¼ cup olive oil; 1 large onion (diced); 2 medium carrots (peeled and diced); 3 sticks Celery (peeled and diced); 2 cloves garlic cloves (minced); 1 large potato (peeled and diced); ⅔ cup frozen peas; 2 cups canned Tomatoes; 2 cups Conchiglie; 1 ½ cups skinless Cod (chopped); salt; peppers; Basil (to garnish)

How healthy are the main ingredients?

Tomato Celery olive oil garlic clove onion carrot

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Preparation steps

Heat the olive oil in a large saucepan over a moderate heat. Saute the onion, garlic, carrot, celery and potato for 6-7 minutes, stirring occasionally, until softened.

Add the tomato puree, vegetable stock and canned chopped tomatoes, stirring well to combine. Bring to the boil, then reduce to a simmer for 10-15 minutes.

Add the conchiglie and cod, simmering for 10-12 minutes until the pasta and cod are soft and tender.

Add the peas at the last minute to heat through for 2 minutes. Adjust the seasoning and spoon into serving bowls.

Garnish with a sprig of basil leaves before serving.

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