Umbrian Fish Soup
The fish provides a lot of good things: vitamin B12 for blood formation, vitamin D for strong bones and niacin for smooth metabolism. In addition, fish contains particularly high-quality protein, is easier to digest than meat and even has better bioavailability than protein from dairy products.
This low-calorie food is ideal for everyone who likes to eat a high-protein diet in the evening. And if you want to do without carbohydrates, you can of course eat the soup without bread.
(Percentage of daily recommendation)
|Calorie||422 kcal||(20 %)|
|Protein||47 g||(48 %)|
|Fat||13 g||(11 %)|
|Carbohydrates||24 g||(16 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6.5 g||(22 %)|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||12 μg||(60 %)|
|Vitamin E||6.7 mg||(56 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||14.1 mg||(118 %)|
|Vitamin B₆||1 mg||(71 %)|
|Folate||88 μg||(29 %)|
|Pantothenic acid||2.3 mg||(38 %)|
|Biotin||15.4 μg||(34 %)|
|Vitamin B₁₂||6 μg||(200 %)|
|Vitamin C||42 mg||(44 %)|
|Potassium||1,219 mg||(30 %)|
|Calcium||173 mg||(17 %)|
|Magnesium||110 mg||(37 %)|
|Iron||4 mg||(27 %)|
|Iodine||17 μg||(9 %)|
|Zinc||2.8 mg||(35 %)|
|Saturated fatty acids||2.6 g|
|Uric acid||507 mg|
- 2 stalks Celery (about 125 grams)
- ½ Fennel bulb (about 150 grams)
- 2 onions
- 5 garlic
- ½ bunch parsley
- 2 tablespoons olive oil
- ¾ cup dry white wine (or broth)
- 2 pounds chopped tomatoes (canned)
- 4 slices Crusty bread
- 2 pounds mixed fish fillets (of freshwater fish such as walleye, trout, speckled trout, catfish)
Rinse celery, trim, remove strings if necessary and cut into very small pieces. Rinse, trim and finely chop fennel.
Peel the onions and 4 garlic cloves and chop finely. Rinse the parsley and shake dry. If you like, set some leaves aside to garnish. Pluck remaining leaves and chop coarsely.
Heat the olive oil in a saucepan. Add chopped garlic, onions, fennel and celery cubes and sauté over medium heat until translucent, stirring 6-7 minutes. Add chopped parsley and sauté 2 minutes.
Add white wine and allow to boil over high heat for about 5 minutes until reduced to half.
Add tomatoes and about 425 ml (approximately 1 3/4 cups) of water, bring to a boil and cook covered for 10 minutes over medium heat.
Place bread slices on a baking sheet and toast on each side until golden (watching carefully) under the preheated oven broiler. Peel remaining garlic clove and rub into the bread slices.
Rinse fish fillets, pat dry and cut into 3-4 cm (approximately 1 inch) pieces. Season with salt, add to pot and cook for 10-12 minutes. To serve, place 1 slice of bread in each deep plate. Season the soup with salt and pepper, pour over the bread and serve garnished with parsley to taste.