Fish soup a Dietary delicacy
Fish soup provides excellent nutrition and flavor. It ranks among the most valuable dishes in a healthy diet. Fish and most seafood supply polyunsaturated fatty acids and high-quality proteins. These nutrients support strong health and body function.
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
Omega-3 fatty acids protect the heart and lower the risk of many illnesses. They help prevent strokes and diabetes. They also reduce blood pressure and cholesterol. Many people feel mood improvements from their natural antidepressant effects. Omega-3s also protect against prostate and lung cancer.
Fish and seafood offer rich amounts of vitamins and trace elements. They contain vitamins A and D (fat-soluble) and B1, B2, B3, and B12 (water-soluble). These foods also supply minerals like phosphorus, iodine, magnesium, iron, zinc, cobalt, and copper.
In the Mediterranean diet, people enjoy fish as a traditional and essential food. The healthy eating pyramid recommends fish two to three times per week. More people now include fish in meals, appreciating both its taste and benefits.
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Ingredients (Serves 4):
2 kilos of fish (bass or dentex or cod, etc.)
½ kilo of zucchini
½ kilo of carrots
3 potatoes
2 onions
½ cup of oil
1 bunch of celery
½ cup of rice
Salt, pepper
2 egg yolks
2 lemons
Method:
- We clean and wash the fish and vegetables. We cut the carrots, celery, potatoes, and onion into medium-sized pieces. We leave the zucchinis whole, and if they are large, we cut them in half. We fill a pot halfway with water, and when it boils, we add the oil, carrots, onions, and celery.
- We let them boil for about 15 minutes, and then we add the potatoes, zucchinis, fish, salt, and pepper. After half an hour, when we see that all the vegetables and fish are cooked, we take them out of the pot with a slotted spoon and serve them on a platter. If we want, we keep some (up to half) of the vegetables and a piece of the fish, mash them, and add them back into the pot with the broth.
- We let them simmer and add the rice. We let it cook for 15 minutes, until it softens, and then we turn off the heat. We prepare the avgolemono as follows. We beat the egg yolks and without stopping the beating, we gradually add the lemon juice and a little of the broth. After we prepare the avgolemono, we pour it into the pot. We stir, and our soup is ready.
