Fish and Bulgur Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.1 g | (40 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 81.4 μg | (136 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 19 mg | (158 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 168 μg | (56 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,724 mg | (43 %) | ||
| Calcium | 203 mg | (20 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 473 μg | (237 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 374 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 200 grams Bulgur
- salt
- ½ Celery root
- 3 carrots
- 1 stalk Leeks
- 300 milliliters fish stock
- 400 milliliters Vegetable broth
- 100 milliliters dry white wine
- 4 pcs Cod (each around 140 grams) (approximately 5 ounces)
- 6 Cherry tomatoes
- 4 sprigs thyme
- 1 shallot
- 1 garlic clove
- 1 Tbsp olive oil
- ½ tsp fennel seeds
- 2 tsps Caper
- freshly ground peppers
- ½ tsp lemon zest
- 1 Tbsp freshly chopped parsley
Preparation steps
Bring 300 ml (approximately 1 1/4 cups) water to a boil with a pinch of salt. Add the bulgur and let stand for 30 minutes.
Peel the celery root and carrots and dice. Rinse the leek, trim and thinly slice. Heat the broth and white wine in a large saucepan, add the vegetables and simmer over medium heat for about 20 minutes. Strain through a sieve.
Rinse the fish and pat dry. Rinse the tomatoes and cut into quarters. Rinse the thyme, set 2 sprigs aside for garnish and pluck the leaves from the remaining sprigs.
Peel the shallot and garlic and very finely chop. Heat the olive oil in a large saucepan, sauté the fennel seeds until fragrant, add the fish and strained stock and bring to a boil. Reduce the heat and simmer for 8-10 minutes. Add the capers, tomatoes, lemon zest and parsley and season with salt and pepper. Stir in the bulgur then distribute among soup bowls. Serve garnished with the reserved thyme.
