Tuscan Fish Soup

0
Average: 0 (0 votes)
(0 votes)
Tuscan Fish Soup
share Share
print
bookmark_border Copy URL
Health Score:
91 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
503
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie503 cal.(24 %)
Protein62 g(63 %)
Fat13 g(11 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.8 μg(4 %)
Vitamin E10 mg(83 %)
Vitamin K24.9 μg(42 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.8 mg(73 %)
Niacin21.7 mg(181 %)
Vitamin B₆1 mg(71 %)
Folate100 μg(33 %)
Pantothenic acid0.9 mg(15 %)
Biotin7.9 μg(18 %)
Vitamin B₁₂6.3 μg(210 %)
Vitamin C44 mg(46 %)
Potassium1,939 mg(48 %)
Calcium237 mg(24 %)
Magnesium199 mg(66 %)
Iron3.1 mg(21 %)
Iodine230 μg(115 %)
Zinc4.4 mg(55 %)
Saturated fatty acids2.5 g
Uric acid311 mg
Cholesterol307 mg
Complete sugar7 g

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 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
How healthy are the main ingredients?
potatoTomatoCeleryolive oilTomato pasteBasil

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.