Tuscan Fish Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 503 cal. | (24 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin K | 24.9 μg | (42 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 21.7 mg | (181 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 6.3 μg | (210 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,939 mg | (48 %) | ||
| Calcium | 237 mg | (24 %) | ||
| Magnesium | 199 mg | (66 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 230 μg | (115 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 311 mg | |||
| Cholesterol | 307 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 500 grams mixed fish fillets (such as red mullet, monkfish, sea bass)
- 12 King prawn (ready to cook, deveined and peeled down to the tail)
- 1 yellow carrot
- 1 Fennel
- 300 grams waxy potatoes
- 1 stalk Celery
- 1 onion
- 2 garlic cloves
- 1 Red chili pepper
- 3 Tbsps olive oil
- 1 sm can Saffron (0.1 grams)
- 1 Tbsp Tomato paste
- 200 milliliters dry white wine
- 400 milliliters fish stock
- 250 grams canned Tomatoes
- salt
- peppers
- 1 Tbsp lemon juice
- 1 Tbsp freshly chopped Basil
Preparation steps
Rinse fish fillets and pat dry. Rinse king prawns and drain.
Peel and rinse vegetables as necessary and cut into 1 cm (approximately 1/2 inch) cubes. Peel and chop garlic. Rinse and halve chile pepper, remove seeds and ribs and chop finely.
Heat oil in a saucepan and saute vegetables with garlic for a few minutes. Add chile pepper, saffron and tomato paste, saute briefly. Deglaze pan with white wine. Bring to a boil and simmer until reduced by half. Add stock and tomato puree and bring to a boil.
Reduce heat and simmer soup for 10-15 minutes. If necessary, add more stock. Season with salt, pepper and lemon juice.
Season fish fillets with pepper and cut into bite-sized peices. Add together with prawns to the pan and turn off heat. Let stand for about 6-8 minutes.
Season soup with salt and pepper and serve garnished with basil.
