Perch and Vegetable Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 197 cal. | (9 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 106.4 μg | (177 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 1,024 mg | (26 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 175 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 5 g |
Ingredients
Preparation steps
Rinse the fish fillets, pat dry, cut into large pieces and put aside covered. Peel the potatoes, rinse, cut in half, quarter if larger, set aside in cold water. Rinse the broccoli, separate the florets, peel the stems and cut into small cubes. Blanch the florets and cubes 4 minutes in boiling salted water, rinse and drain. Peel the onions, halve and cut into strips. Rinse the tomatoes and cut into slices. Cook the onions in oil until transparent then add the drained potatoes. Layer in the tomatoes and broccoli.
Season the pieces of fish with salt, pepper and lemon thyme. Season the soup with salt and pepper and add the fish fillets. Cover and cook until done at low heat for 25-30 minutes. Do not stir. Serve the soup in warmed plates and serve garnished with parsley.
