Vegetable Soup with Fish
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
291
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 35.8 μg | (60 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 14 mg | (117 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 1,314 mg | (33 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 91 μg | (46 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 131 mg | |||
| Cholesterol | 129 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams white fish fillets (Eg monkfish or cod)
- 1 lemon (juice of)
- salt
- ground peppers
- 2 Tomatoes
- 1 small Kohlrabi
- 2 carrots
- 2 Tbsps Canola oil
- 750 milliliters fish stock (glass)
- 2 bay leaves
- 2 cloves
- ½ tsp peppercorns
- cayenne pepper
- 2 Tbsps fresh Fresh herbs (dill and parsley)
Preparation steps
1.
Rinse the fish fillets, pat dry and cut into bite-size pieces. Drizzle with lemon juice and season with salt and pepper.
2.
Blanch the tomatoes, cut into quarters, remove seeds and cut into strips. Peel carrots and kohlrabi and cut into fine strips. Heat oil in a pot and cook carrots and kohlrabi. Pour in stock and bring to a boil. Add the bay leaf, cloves and peppercorns. Add tomatoes and bring to the boil again. Add fish and cook on low heat for about 3-4 minutes. Add freshly chopped herbs and season with salt, pepper and cayenne pepper. Serve in preheated bowls.
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