Potato and Seafood Broth
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(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
327
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 327 cal. | (16 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 5.2 μg | (26 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 58.5 μg | (98 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 2.9 μg | (97 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 983 mg | (25 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 9.3 mg | (62 %) | ||
| Iodine | 134 μg | (67 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 480 mg | |||
| Cholesterol | 219 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 Tbsps olive oil
- 1 medium Leek (finely chopped)
- 2 medium potatoes (peeled and diced)
- 1 stalk Lemongrass
- 1 red chili pepper (deseeded and sliced)
- 3 cups fish stock
- 1 ½ Tbsps Fish sauce
- 2 Tbsps butter
- 8 Scallop
- cilantro (to garnish)
Preparation steps
1.
Heat the oil in a large pan and gently cook the leek until it is soft but not brown.
2.
Add the potatoes and cook for 2 minutes, stirring from time to time. Remove the outer leaves from the lemon grass, chop the tender leaves and add to the pan with the chilli.
3.
Stir for 1 minute then add the fish stock and the fish sauce, bring to the boil and simmer for about 15 minutes, until the potatoes are cooked. Season to taste with salt and pepper.
4.
Meanwhile heat the butter in a large frying pan and quickly fry the scallops for about 1 minute each side. Take out and cool slightly then slice in half horizontally, add to the hot soup and reheat for about 10 seconds. Ladle the soup into deep plates and serve garnished with coriander.
