Umbrian Fish Soup
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.
(Percentage of daily recommendation)
Calorie | 422 cal. | (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 | |||
Cholesterol | 203 mg |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 2 stalks Celery (about 125 grams)
- ½ Fennel bulb (about 150 grams)
- 2 onions
- 5 garlic cloves
- ½ bunch parsley
- 2 Tbsps olive oil
- ¾ cup dry white wine (or broth)
- 2 lbs chopped Tomatoes (canned)
- 4 slices Crusty bread
- 2 lbs mixed fish fillets (of freshwater fish such as walleye, trout, speckled trout, catfish)
- salt
- peppers
Kitchen utensils
Preparation steps
![Umbrian Fish Soup preparation step 1 Umbrian Fish Soup preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/umbrian-fish-soup-preparation-step-1-503525.jpg)
Rinse celery, trim, remove strings if necessary and cut into very small pieces. Rinse, trim and finely chop fennel.
![Umbrian Fish Soup preparation step 2 Umbrian Fish Soup preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/umbrian-fish-soup-preparation-step-2-503525.jpg)
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.
![Umbrian Fish Soup preparation step 3 Umbrian Fish Soup preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/umbrian-fish-soup-preparation-step-3-503525.jpg)
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.
![Umbrian Fish Soup preparation step 4 Umbrian Fish Soup preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/umbrian-fish-soup-preparation-step-4-503525.jpg)
Add white wine and allow to boil over high heat for about 5 minutes until reduced to half.
![Umbrian Fish Soup preparation step 5 Umbrian Fish Soup preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/umbrian-fish-soup-preparation-step-5-503525.jpg)
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.
![Umbrian Fish Soup preparation step 6 Umbrian Fish Soup preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/umbrian-fish-soup-preparation-step-6-503525.jpg)
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.
![Umbrian Fish Soup preparation step 7 Umbrian Fish Soup preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/umbrian-fish-soup-preparation-step-7-503525.jpg)
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.