Smarter Home Cooking

Umbrian Fish Soup

with Fennel and Toasted Bread
4.5
Average: 4.5 (2 votes)
(2 votes)
Umbrian Fish Soup

Umbrian Fish Soup - An Italian soup classic - bringing spoonfuls of enjoyment

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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
422
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie422 kcal(20 %)
Protein47 g(48 %)
Fat13 g(11 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.6 mg(75 %)
Vitamin D12 μg(60 %)
Vitamin E6.7 mg(56 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin14.1 mg(118 %)
Vitamin B₆1 mg(71 %)
Folate88 μg(29 %)
Pantothenic acid2.3 mg(38 %)
Biotin15.4 μg(34 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C42 mg(44 %)
Potassium1,219 mg(30 %)
Calcium173 mg(17 %)
Magnesium110 mg(37 %)
Iron4 mg(27 %)
Iodine17 μg(9 %)
Zinc2.8 mg(35 %)
Saturated fatty acids2.6 g
Uric acid507 mg
Cholesterol203 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
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)
salt
peppers
How healthy are the main ingredients?
olive oilparsleyCeleryFennel bulboniongarlic
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Baking sheet, 1 Can opener, 1 Paper towel

Preparation steps

1.
Umbrian Fish Soup preparation step 1

Rinse celery, trim, remove strings if necessary and cut into very small pieces. Rinse, trim and finely chop fennel.

2.
Umbrian Fish Soup preparation step 2

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.

3.
Umbrian Fish Soup preparation step 3

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.

4.
Umbrian Fish Soup preparation step 4

Add white wine and allow to boil over high heat for about 5 minutes until reduced to half.

5.
Umbrian Fish Soup preparation step 5

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.

6.
Umbrian Fish Soup preparation step 6

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.

7.
Umbrian Fish Soup preparation step 7

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.