Of which 7.1 g sugars and 1.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (fish) · Iodine (fish) · Potassium (potato)
Allergens fish
Fish and vegetable soup
A heartier fish broth, with zucchini and tomato.
Ingredients
- 400 g (14 oz) white fish (hake) — in pieces
- 2 potatoes (300 g / 10½ oz) — diced
- 2 carrots (160 g / 5½ oz) — sliced into rounds
- 1 zucchini (200 g / 7 oz) — diced
- 1 onion (150 g / 5½ oz)
- 2 tomatoes (240 g / 8½ oz) — chopped
- parsley and cilantro, to taste (15 g / ½ oz)
- 1 bay leaf (1 g)
- 1.2 liters (5 cups) water
- 3 tbsp olive oil (30 g / 1 oz)
- salt, to taste
Method
- Sauté the onion and chopped tomato in the olive oil for 3 minutes.
- Add the diced potato and sliced carrot, cover with the water and season with the bay leaf and salt.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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