Umbrian Fish Soup

Dairy Free
Very Healthy
Health score
63%
Umbrian Fish Soup
45 min.
6
381kcal

Suggestions

Ingredients

  •  baguette 
  • 28 ounce canned tomatoes italian crushed canned (preferably )
  • 0.5 cup celery chopped
  • pound freshwater fish fillets mixed cut into 2-inch pieces
  • leaf garnish: flat parsley chopped
  • 0.3 cup flat-leaf parsley chopped
  •  garlic clove 
  •  garlic cloves finely chopped
  • tablespoons olive oil extra-virgin
  • 0.5 cup onion chopped
  • cups water 
  • cup cooking wine dry white italian such as grechetto, vermentino, or trebbiano)

Equipment

  • frying pan
  • broiler

Directions

  1. Pat fish dry and sprinkle with 1/2 teaspoon salt.
  2. Cook onion, celery, and garlic in oil with 1/2 teaspoon salt in a deep 12-inch heavy skillet over medium heat, stirring occasionally, until onion is softened but not browned, about 8 minutes.
  3. Add parsley and cook, stirring, 1 minute.
  4. Add wine and boil until liquid is reduced by half, about 5 minutes.
  5. Add tomatoes, water, and 1 teaspoon salt and bring to a simmer.
  6. Add fish and reduce heat to cook at a bare simmer until just cooked through, about 10 minutes.
  7. Preheat broiler.
  8. Cut 18 (1/2-inch) slices from baguette and toast 3 to 5 inches from heat, turning once, until golden, 3 to 4 minutes total.
  9. Cut garlic clove in half and rub on toasts, then brush toasts with oil.
  10. Serve with soup
  11. Per serving: 422 calories, 24g fat (4g saturated), 88mg cholesterol, 234mg sodium, 13g carbohydrates, 4g fiber, 33g protein See Nutrition Data's complete analysis of this recipe ›
  12. Nutrition Data

Nutrition Facts

Calories381kcal
Protein41.07%
Fat22.02%
Carbs36.91%

Properties

Glycemic Index
51.29
Glycemic Load
17.19
Inflammation Score
-8
Nutrition Score
27.984782757966%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
5.99mg
Luteolin
0.13mg
Isorhamnetin
0.67mg
Kaempferol
0.16mg
Myricetin
0.44mg
Quercetin
2.81mg

Nutrients percent of daily need

Calories:380.65kcal
19.03%
Fat:8.81g
13.55%
Saturated Fat:1.82g
11.39%
Carbohydrates:33.22g
11.07%
Net Carbohydrates:29.33g
10.66%
Sugar:8.89g
9.87%
Cholesterol:75.6mg
25.2%
Sodium:525.98mg
22.87%
Alcohol:4.12g
100%
Alcohol %:1.1%
100%
Protein:36.96g
73.91%
Selenium:71.66µg
102.37%
Vitamin K:59.64µg
56.8%
Vitamin B3:9.55mg
47.74%
Vitamin B12:2.39µg
39.82%
Phosphorus:357.41mg
35.74%
Vitamin D:4.69µg
31.25%
Manganese:0.61mg
30.51%
Potassium:990.51mg
28.3%
Vitamin B6:0.56mg
28.12%
Vitamin B1:0.42mg
28.06%
Folate:108.16µg
27.04%
Iron:4.39mg
24.39%
Copper:0.44mg
21.99%
Magnesium:87.12mg
21.78%
Vitamin C:17.75mg
21.51%
Vitamin E:3.1mg
20.66%
Vitamin B2:0.32mg
18.68%
Fiber:3.89g
15.56%
Vitamin B5:1.34mg
13.42%
Calcium:124.5mg
12.45%
Vitamin A:547.36IU
10.95%
Zinc:1.33mg
8.88%
Source:Epicurious