Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 3/4 kg mixed fish (below) prepared whole rinsed and drained
- 2 tbl olive oil
- 8 sm potatoes peeled whole
- 6 sm onions peeled whole
- 2 x carrots peeled and quartered
- 2 sm stalks celery including some leaves chopped
- 225 gm courgettes quartered into 50mm lengths
- 2 x lemons
- 1 x salt and freshly ground black pepper
- =
Directions
Place the olive oil in a very large saucepan with 1.4L of water bring to the boil and boil rapidly for 45 minutes in order to emulsify the liquid.
Sprinkle in some seasoning and add the fish.
Bring back to the boil and skim until clear.
Cover and cook for about 10 minutes.
Then add all the vegetables.
They should be half immersed in the broth so add a little hot water if necessary but beware of too much liquid as it will result in a tasteless soup.
Cook for 20 to 30 minutes for large fish or less for smaller ones making sure the fish does not disintegrate.
It midst hold together so that it can be taken out whole without breaking if possible.
If the fish are small and cook quicker they should be taken out earlier and kept warm.
Add in the juice of 1 lemon at the end.
Carefully take the fish out of the liquid transfer it to a warmed platter and surround it with the vegetables.
Serve the soup separately and ask people to help themselves to a piece of fish and a selection of vegetables; or if they prefer they can have the soup first and fish and vegetables afterwards.