Southern French Seafood Soup

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Southern French Seafood Soup
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Health Score:
Health Score
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 55 min.
Ready in
Calories:
908
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie908 kcal(43 %)
Protein82.95 g(85 %)
Fat50.14 g(43 %)
Carbohydrates23.21 g(15 %)
Sugar added1.05 g(4 %)
Roughage2.53 g(8 %)
Vitamin A331.01 mg(41,376 %)
Vitamin D0.89 μg(4 %)
Vitamin E1.93 mg(16 %)
Vitamin B₁0.68 mg(68 %)
Vitamin B₂0.97 mg(88 %)
Niacin33.24 mg(277 %)
Vitamin B₆1.49 mg(106 %)
Folate133.88 μg(45 %)
Pantothenic acid3.96 mg(66 %)
Biotin18.58 μg(41 %)
Vitamin B₁₂24.86 μg(829 %)
Vitamin C34.21 mg(36 %)
Potassium1,826.37 mg(46 %)
Calcium168.18 mg(17 %)
Magnesium148.44 mg(49 %)
Iron9.78 mg(65 %)
Iodine116.34 μg(58 %)
Zinc4.88 mg(61 %)
Saturated fatty acids8.64 g
Cholesterol315.65 mg
Author of this recipe:
How healthy are the main ingredients?
tomatoparsleygarlic

Ingredients

for
4
For the soup
3
red mullet fillets (ready prepared)
2
Sardine (ready prepared)
2 tablespoons
1 bunch
soup vegetable (e. g. celery, carrots)
1
2
0.333 cup
1 teaspoon
4 cups
12
5 ounces
Salmon fillet (ready prepared with skin)
7 ounces
Cod fillet (ready prepared without skin)
7 ounces
3 tablespoons
freshly ground peppers
8
giant Prawn (ready prepared, peeled)
1
beef-steak tomato
1 tablespoon
For the aioli
4 cloves
7 tablespoons
2
In addition
1 teaspoon
1
ground Saffron
cup
dry sherry
toasted Baguette (to serve)

Preparation steps

1.
Rinse the red mullets and sardines and cut into large pieces. Heat the olive oil in a large pan and briefly fry the fish pieces. Wash the soup vegetables and the tomatoes. Peel the onion and the ginger. Chop everything into small pieces. Place in the pan together with the curry powder and briefly simmer. Pour in the fish stock, bring to the boil, then reduce the heat and leave to simmer gently for about 1 hour.
2.
In the meantime wash and clean the mussels and discard any open mussels. Rinse the fish fillets and cut into bite size pieces. Drizzle lemon juice over the top and lightly season salt and pepper. Wash and drain the giant prawns. Place the tomatoes into boiling water, then immediately into cold water. Remove the skin, seeds and chop into small pieces.
3.
For the aioli peel the garlic and blend in a mixer, together with the other ingredients, until creamy. Season to taste and place in the fridge to chill.
4.
Pour the fish stock through a sieve then reheat. Place the mussels, fish pieces and prawns into the soup, cover and simmer gently for 5 minutes. Add the tomatoes and the parsley. Season to taste with salt, pepper, sugar, saffron and sherry.
5.
Serve together with the aioli and toasted baguette.