Mediterranean Fish Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 304 cal. | (14 %) | ||
| Protein | 32.44 g | (33 %) | ||
| Fat | 13.31 g | (11 %) | ||
| Carbohydrates | 14.23 g | (9 %) | ||
| Sugar added | 1.05 g | (4 %) | ||
| Roughage | 4.11 g | (14 %) |
| Vitamin A | 188.14 mg | (23,518 %) | ||
| Vitamin D | 0.61 μg | (3 %) | ||
| Vitamin E | 2.35 mg | (20 %) | ||
| Vitamin B₁ | 0.17 mg | (17 %) | ||
| Vitamin B₂ | 0.27 mg | (25 %) | ||
| Niacin | 10.41 mg | (87 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 61.81 μg | (21 %) | ||
| Pantothenic acid | 1.38 mg | (23 %) | ||
| Biotin | 5.32 μg | (12 %) | ||
| Vitamin B₁₂ | 4.28 μg | (143 %) | ||
| Vitamin C | 26.88 mg | (28 %) | ||
| Potassium | 1,282.72 mg | (32 %) | ||
| Calcium | 81.18 mg | (8 %) | ||
| Magnesium | 79.13 mg | (26 %) | ||
| Iron | 1.54 mg | (10 %) | ||
| Iodine | 0.15 μg | (0 %) | ||
| Zinc | 1.44 mg | (18 %) | ||
| Saturated fatty acids | 2.04 g | |||
| Cholesterol | 82.07 mg |
Ingredients
- Ingredients
- 2 scallions
- 1 stalk Celery
- 1 Fennel bulb
- 4 Tomatoes
- 4 button Mushroom
- 3 Tbsps olive oil
- 1 Tbsp Tomato paste
- 2 centiliters Noilly Prat
- 750 milliliters fish stock
- 1 tsp 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
Preparation steps
Step 1
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.
Step 2
Meanwhile, rinse fish fillets, pat dry and cut into bite-sized pieces. Poach in salted water for about 3-4 minutes. Drain the fish.
Step 3
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.
Step 4
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.
