Time
35min
Portions
2-4
Difficulty
1

Veloute Fish Soup with Selonda Sea Bream and Beets | The Health Lab

A very interesting recipe for an unusual fish soup!

INGREDIENTS FOR THE SOUP:

  • 3 middle-sized to large red beets, cleaned and cut into small pieces
  • 3 soup spoons olive oil
  • 1 large onion, diced
  • 1 celery cut into slices
  • 2 medium-sized carrots or 1 large carrot, cut into slices
  • 1 liter of fish stock
  • 4-5 pepper seeds
  • 1 bay leaf
  • a few parsley leaves cut into thin strips
  • Greek yoghurt
  • salt, pepper

INGREDIENTS FOR THE SEA BREAM:

  • 2-3 Selonda Sea Bream
  • 3 carrots, diced
  • 1 medium-sized onion
  • ½ parsley bunch

EXECUTION

  1. Pour water into a pot, up to ¾ and place all of the ingredients. Boil for approximately 30 minutes.
  2. Using a slotted spoon remove the vegetables from the water and add the Sea Bream.
  3. Leave the pot to boil for 10-15 minutes, depending on its size.
  4. Take out the Sea Bream with the slotted spoon and de-bone them carefully. If there is any concern that scales or bones were left inside, pour all of the soup through a strainer.
  5. In another pot heat the olive oil and saute the onions, until tehy soften and change color.
  6. Place the remaining vegetables into the pot with the onions, stir for about 1 minute and add the fish stock. Add salt and pepper.
  7. As soon as the pot boils, turn down the stove, cover the pot and let it boil for 50 – 60 minutes.
  8. Once the pot is taken off the stove, remove the bay leaf and crush all of the vegetables.
  9. Add salt and pepper if needed.
  10. A soup spoon of red wine vinegar can also be added.

Total Recipe

1/4 portion

DV%

Energy kcal

1683

421

Fats g

94 24 36%

Saturated g

20 5,1 25%

Polyunsaturated g

23 5,8

Unsaturated g

46 12

Trans g

0 0

Carbohydrates g

71 18 6%

Sugars g

48 12

Proteins g

133 33 67%

Natural fibers g

17 4,3 17%

Sodium mg

3881 970 40%