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Hake Fish Soup

A fragrant, tasty first course that won't weigh you down! Hake fish soup is light on calories but full of flavor—a dish that wins over everyone who tries it. Made with fish you'll find in any store and a few basic vegetables that are always on hand, it's easy on the grocery budget, too.

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Hake fish soup
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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 57 % 4 g
Fats 14 % 1 g
Carbohydrates 29 % 2 g
29 kcal
GI: 50 / 50 / 0
  • The backbone of this light fish soup is hake—one of the most common fish around, sold in any supermarket or corner store. The nice thing about frozen hake is that you don't have to clean it: it has few bones, and the fillets come already gutted, skinned, and headless, so all you do is trim the fins. Start thawing the fish ahead of time; the best way is to leave it overnight on the bottom shelf of the fridge, so it defrosts gently without drying out. Rinse the thawed fish well under running water, cut it into serving pieces, and start the soup. Bring the water for the broth to a boil in a pot. Rinse the onion under running water but leave it unpeeled—just trim away any dirty spots, score the root end a little, and drop the whole onion into the boiling water. Whole like this, it lends both flavor and aroma and tints the soup a faint golden color. Peel, wash, and dry the carrot and potatoes. Cut the potatoes into sticks and the carrot into thin matchsticks. Since this is a light soup, skip sautéing the carrot in oil—just add the vegetables to the pot. Rinse the rice several times until the water runs clear, then add it to the soup. Slip in the fish pieces and season with salt and both whole and ground black pepper. Simmer over low heat for about 20 minutes, until the vegetables and rice are tender; the fish will be cooked through by then without falling apart. As soon as the fish is done, turn off the heat, add the bay leaf, cover, and let it steep for 5 minutes. Then fish out the onion and bay leaf, cover again, and let the soup rest another 15 minutes. Finely chop the dill, ladle the rested, still-hot soup into bowls, sprinkle with the dill, and serve. A loaf of fresh, fragrant bread is the perfect companion. Enjoy!

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
  • Raw wild rice - 353  kcal/100g
  • Brown raw rice - 360  kcal/100g
  • Boiled brown rice - 119  kcal/100g
  • White fortified raw rice - 363  kcal/100g
  • Fortified boiled white rice - 109  kcal/100g
  • White rice, steamed, with long grains raw - 369  kcal/100g
  • Steamed white rice, boiled with long grains - 106  kcal/100g
  • Instant dry rice - 374  kcal/100g
  • Instant rice, ready to eat - 109  kcal/100g
  • Fig - 344  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Bay leaf - 313  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Dill greens - 38  kcal/100g
  • Black pepper peas - 255  kcal/100g
  • Fried hake - 105  kcal/100g
  • Boiled hake - 95  kcal/100g
  • Hake fresh - 86  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Onion - 41  kcal/100g

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