Of which 6.9 g sugars and 1.4 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 Vitamin C (tomato) · Lean protein (fish) · Iodine (fish)
Allergens fish
Fish soup with tomato and cilantro
A meal in a bowl, with white fish and plenty of fresh cilantro.
Ingredients
- 400 g (14 oz) white fish (hake or similar), in pieces
- 4 ripe tomatoes, chopped (480 g / 1 lb)
- 2 potatoes, diced (300 g / 10½ oz)
- 1 chopped onion (150 g / 5½ oz)
- 3 cloves garlic, minced (9 g)
- 1 green bell pepper, chopped (120 g / 4 oz)
- fresh cilantro, to taste (10 g)
- 1.2 liters (5 cups) water
- 3 tbsp olive oil (30 g / 1 oz)
Method
- Sauté the onion, garlic and chopped bell pepper in the olive oil over medium heat.
- Add the chopped tomatoes and cook for 5 more minutes, until they break down.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Quick & Easy”. The English edition is coming soon.
More like this
Pumpkin ginger soup
A creamy soup with crispy croutons made in the air fryer.
Caldo verde (Portuguese kale soup) with turkey chouriço
The Portuguese classic, with chouriço and crispy croutons made in the air fryer.
Roasted tomato and basil soup
A light soup with the concentrated flavor of tomatoes roasted in the air fryer.