Tuscan Fish Soup

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Tuscan Fish Soup
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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
389
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie389 kcal(19 %)
Protein34 g(35 %)
Fat12.56 g(11 %)
Carbohydrates29.67 g(20 %)
Sugar added0 g(0 %)
Roughage5.76 g(19 %)
Vitamin A492.75 mg(61,594 %)
Vitamin D0.77 μg(4 %)
Vitamin E2.34 mg(20 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.24 mg(22 %)
Niacin10.96 mg(91 %)
Vitamin B₆0.56 mg(40 %)
Folate68.21 μg(23 %)
Pantothenic acid1.17 mg(20 %)
Biotin3.95 μg(9 %)
Vitamin B₁₂3.84 μg(128 %)
Vitamin C64.17 mg(68 %)
Potassium1,495.83 mg(37 %)
Calcium105.17 mg(11 %)
Magnesium87.56 mg(29 %)
Iron2.01 mg(13 %)
Iodine0.75 μg(0 %)
Zinc1.41 mg(18 %)
Saturated fatty acids1.89 g
Cholesterol107.05 mg

Ingredients

for
4
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
1 Red chile pepper
3 tablespoons olive oil
1 small can Saffron (0.1 grams)
1 tablespoon Tomato paste
200 milliliters dry white wine
400 milliliters fish stock
250 grams canned tomatoes
salt
peppers
1 tablespoon lemon juice
1 tablespoon freshly chopped Basil
How healthy are the main ingredients?
carrotFennelpotatoCeleryoniongarlic

Preparation steps

1.

Rinse fish fillets and pat dry. Rinse king prawns and drain.

2.

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. 

3.

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. 

4.

Reduce heat and simmer soup for 10-15 minutes. If necessary, add more stock. Season with salt, pepper and lemon juice.

5.

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.

6.

Season soup with salt and pepper and serve garnished with basil.