Italian Broth with Fish

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Italian Broth with Fish
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 5 min.
Preparation
Calories:
636
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie636 cal.(30 %)
Protein35 g(36 %)
Fat10 g(9 %)
Carbohydrates99 g(66 %)
Sugar added0 g(0 %)
Roughage10.9 g(36 %)
Vitamin A1.1 mg(138 %)
Vitamin D1.2 μg(6 %)
Vitamin E3 mg(25 %)
Vitamin K33.2 μg(55 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin13.1 mg(109 %)
Vitamin B₆0.7 mg(50 %)
Folate112 μg(37 %)
Pantothenic acid1.4 mg(23 %)
Biotin10 μg(22 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C31 mg(33 %)
Potassium1,211 mg(30 %)
Calcium134 mg(13 %)
Magnesium125 mg(42 %)
Iron3.3 mg(22 %)
Iodine212 μg(106 %)
Zinc2.7 mg(34 %)
Saturated fatty acids1.6 g
Uric acid240 mg
Cholesterol31 mg
Complete sugar8 g

Ingredients

for
4
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)
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?
TomatoCeleryolive oilgarlic cloveonioncarrot

Preparation steps

1.
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.
2.
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.
3.
Add the conchiglie and cod, simmering for 10-12 minutes until the pasta and cod are soft and tender.
4.
Add the peas at the last minute to heat through for 2 minutes. Adjust the seasoning and spoon into serving bowls.
5.
Garnish with a sprig of basil leaves before serving.