Fish and Vegetable Soup
(0 votes)
(0 votes)
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
395
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 395 cal. | (19 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
more nutritional values
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 118.7 μg | (198 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 19.5 mg | (163 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 141 μg | (47 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 6.2 μg | (207 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 2,087 mg | (52 %) | ||
| Calcium | 270 mg | (27 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 146 μg | (73 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 292 mg | |||
| Cholesterol | 178 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Celery
- 1 red Bell pepper
- 1 carrot
- 1 stalk Leeks
- 800 grams white fish fillets (such as bream, monkfish, sea bass)
- 1 onion
- 1 garlic clove
- 2 Tbsps olive oil
- 800 milliliters fish stock
- lemon juice
- salt
- peppers (ground)
- freshly chopped parsley (for garnish)
Preparation steps
1.
Rinse, trim and peel the celery, carrot and leek. Rinse bell pepper and remove seeds and ribs. Cut the celery into slices, chop the leek into rings and dice carrot and bell pepper into small cubes. Rinse fish fillets, pat dry and cut into bite-sized pieces. Peel and chop the onion and garlic. Sauté onion and vegetables in hot oil until onion is translucent. Deglaze with the fish broth and simmer for about 10 minutes. Add the fish pieces and cook just until done, another 6-8 minutes .
2.
Season with lemon juice, salt and pepper. Serve sprinkled with parsley.
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