Of which 5.4 g sugars and 0.9 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) · Vitamin C (tomato)
Allergens fish
Quick fish soup without potato
A lighter take on Portuguese fish soup.
Ingredients
- 400 g (14 oz) white fish (hake or ling), cubed
- 2 medium carrots, chopped (160 g / 5½ oz)
- 1 medium onion, chopped (150 g / 5½ oz)
- 2 ripe tomatoes, chopped, or canned peeled tomatoes (200 g / 7 oz)
- 2 cloves garlic, minced (6 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 bunch of fresh cilantro, chopped (15 g / ½ oz)
- 1 liter (4¼ cups) fish stock or water
- salt and black pepper, to taste
Method
- Finely chop the onion, garlic and carrots. Chop the tomatoes, or use canned peeled tomatoes.
- In a large pot, heat the olive oil over medium heat. Add the onion and carrot and sauté for 5 to 7 minutes, until softened. Add the garlic and cook for 1 more minute.
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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