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monkfish soup
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
Calories:
245
calories
Calories
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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
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Ingredients
for
4
- Ingredients
- 2 yellow onion
- 2 garlic cloves
- 2 Tbsps olive oil
- 2 tsps grated Orange peel
- 750 milliliters fish stock
- 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 the onion and garlic, finely chop the onion into thin strips and sauté with garlic in olive oil. Add orange zest and fish stock, bring to a boil again and simmer for 8 minutes at low heat.
2.
Rinse fish, pat dry, cut into bite-size pieces, add to the soup and leave for 4 minutes. Season with orange and lime juice, salt and pepper. Chop parsley finely and garnish soup before serving.
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