Mediterranean Fish Soup

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Mediterranean Fish Soup
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
304
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie304 kcal(14 %)
Protein32.44 g(33 %)
Fat13.31 g(11 %)
Carbohydrates14.23 g(9 %)
Sugar added1.05 g(4 %)
Roughage4.11 g(14 %)
Vitamin A188.14 mg(23,518 %)
Vitamin D0.61 μg(3 %)
Vitamin E2.35 mg(20 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.27 mg(25 %)
Niacin10.41 mg(87 %)
Vitamin B₆0.4 mg(29 %)
Folate61.81 μg(21 %)
Pantothenic acid1.38 mg(23 %)
Biotin5.32 μg(12 %)
Vitamin B₁₂4.28 μg(143 %)
Vitamin C26.88 mg(28 %)
Potassium1,282.72 mg(32 %)
Calcium81.18 mg(8 %)
Magnesium79.13 mg(26 %)
Iron1.54 mg(10 %)
Iodine0.15 μg(0 %)
Zinc1.44 mg(18 %)
Saturated fatty acids2.04 g
Cholesterol82.07 mg

Ingredients

for
4
Ingredients
2 scallions
1 stalk Celery
1 Fennel bulb
4 tomatoes
4 button Mushroom
3 tablespoons olive oil
1 tablespoon Tomato paste
2 centiliters Noilly Prat
750 milliliters fish stock
1 teaspoon fennel seeds
400 grams fish fillets ( skinless, such as red mullet, sole, sea bream)
4 King prawn (ready to cook, peeled and deveined)
4 Scallop (ready to cook)
salt
peppers (freshly ground)
lemon juice
1 pinch sugar
How healthy are the main ingredients?
Celeryolive oilTomato pastesugarFennel bulbtomato

Preparation steps

1.

Step 1

2.

Rinse and shake dry scallions. Cut diagonally into rings. Rinse and dry celery and fennel, cut into small pieces. Blanch tomatoes with hot water, peel, quarter and dice. Clean mushrooms and cut into slices. Heat 2 tablespoons of oil in a saucepan and sauté scallions, celery, and fennel for about 2-3 minutes until translucent. Add tomato paste. Pour in Noilly Prat and stock. Add mushrooms, tomatoes, and fennel seed. Simmer for about 10-15 minutes on low heat.

3.

Step 2

4.

Meanwhile, rinse fish fillets, pat dry and cut into bite-sized pieces. Poach in salted water for about 3-4 minutes. Drain the fish.

5.

Step 3

6.

Rinse and pat dry shrimp and scallops. Heat the remaining oil in a pan and cook shrimp and scallops on both sides for about 1-2 minutes per side. Season with salt and pepper.

7.

Step 4

8.

Season soup with salt and pepper, Add lemon juice and sugar; if necessary, add more stock. Add scallops and shrimp for about 2-3 minutes, being careful not to boil the soup. Add fish pieces to heat through and serve soup immediately.