Red fish and spinach soup

Red fish and spinach are in perfect harmony in the soup! The first course is healthy and easy to prepare, and the combination of fish and vegetables will give the soup a special zest. Bright soup will decorate your dining table. Fish can be used both fresh and frozen.
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 5 % 1 g
Fats 43 % 9 g
Carbohydrates 52 % 11 g
126 kcal
GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 20 min
  1. Step 1:

    Step 1.

    Prepare all the products. Peel and wash potatoes, onions, carrots and garlic.

  2. Step 2:

    Step 2.

    Cut potatoes and tomatoes into small cubes (you can remove the peel from the tomato beforehand, for this you should pour boiling water over the tomato, leave for 1-2 minutes, drain the water carefully and remove the skin from the tomato). Cut carrots into cubes, onions into small half-rings.

  3. Step 3:

    Step 3.

    Heat vegetable oil in a saucepan with a thick bottom. Add onions and carrots. Stir-fry for a few seconds on high heat.

  4. Step 4:

    Step 4.

    Then add the tomatoes to the roast, mix again and simmer all together over medium heat for about 5 minutes.

  5. Step 5:

    Step 5.

    Send potatoes to the pot. Pour boiling water over everything (750ml. or 1l., depending on how thick you want to get the soup as a result). Leave to cook under a closed lid until the potatoes are ready (it will take about 10 minutes, because the potatoes are cut into small pieces).

  6. Step 6:

    Step 6.

    At this time, prepare the remaining ingredients. Cut the fish into medium identical cubes.

  7. Step 7:

    Step 7.

    Wash and slice the spinach arbitrarily.

  8. Step 8:

    Step 8.

    Slice the lemon into thin slices, chop the garlic finely or pass it through a press. Cut the greens into small pieces as well. Dill and green onions are good for this soup.

  9. Step 9:

    Step 9.

    Add a pinch of dried basil or oregano to the pan.(this step can be skipped)

  10. Step 10:

    Step 10.

    Put the fish in a saucepan, add salt to taste. Bring to a boil over high heat, then reduce the heat to medium and cook for no more than 5 minutes.

  11. Step 11:

    Step 11.

    Add spinach and a small bay leaf to the soup, make the fire again to the maximum.

  12. Step 12:

    Step 12.

    Immediately add a couple of lemon slices, herbs and garlic. After boiling, remove the pan from the heat, cover with a lid and let the soup brew for a while.

Red fish is a very useful product. It contains substances necessary for the body in large quantities.
Omega-3 and fatty acids lower cholesterol levels, make hair and skin radiant and strengthen the immune system as a whole. Vitamin D is found in large quantities in fish .

Red fish and spinach soup is prepared quite quickly and simply, and this is the main plus when there is not much time for cooking.

Serve the soup hot. You can add a slice of lemon and a spoonful of sour cream to each plate. Pepper with allspice to taste.

Bon appetit!

Caloric content of the products possible in the composition of the dish

  • Ripe potatoes - 80   kcal/100g
  • Baked potatoes - 70   kcal/100g
  • Mashed potatoes - 380   kcal/100g
  • Boiled potatoes - 82   kcal/100g
  • Potatoes in uniform - 74   kcal/100g
  • Fried potatoes - 192   kcal/100g
  • Tomatoes - 23   kcal/100g
  • Lemon - 16   kcal/100g
  • Lemon zest - 47   kcal/100g
  • Carrots - 33   kcal/100g
  • Dried carrots - 275   kcal/100g
  • Boiled carrots - 25   kcal/100g
  • Garlic - 143   kcal/100g
  • Spinach - 22   kcal/100g
  • Fresh basil - 27   kcal/100g
  • Dried basil - 251   kcal/100g
  • Bay leaf - 313   kcal/100g
  • Vegetable oil - 873   kcal/100g
  • Onion - 41   kcal/100g
  • Fresh frozen soup greens in a package - 41   kcal/100g
  • Greenery - 41   kcal/100g

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