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Soup with canned fish and bulgur

Canned Fish and Bulgur Soup

Saury fish soup is a classic, budget-friendly favorite! This canned fish and bulgur soup is a lifesaver when you need to get something on the table fast. The ingredients are inexpensive — just be sure to buy good-quality canned fish. The recipe is simple enough for any beginner. Just 30 minutes and the soup is ready!

naniki

Recipe author

Composition / ingredients

Servings:

Potatoes

Canned saury

Carrots

Onion

Bulgur

Salt

Peppercorns

Bay leaf

Vegetable oil

Water

1.5

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 29 % 2 g

Fats 29 % 2 g

Carbohydrates 43 % 3 g

37 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 30 min

Step 1:

How do you make canned fish and bulgur soup? For this saury soup, gather a can of saury, two medium potatoes, a medium onion and carrot, spices, and bulgur (which you can swap for rice, pearl barley, barley groats, or millet).
Step 2:

Wash and peel the vegetables. Cut the potatoes into large chunks and the onion and carrot into small dice. Cover the potatoes with cold water and cook on the stove until half done. You can use more or less water depending on whether you like a thicker or thinner soup. Use good filtered water, since tap water can leave an off flavor.
Step 3:

Pour refined vegetable oil into a skillet and heat it well. Sauté the onion and carrot until soft.
Step 4:

Push the vegetables to one side, add the bulgur to the cleared space, and lightly toast the grains with the vegetables.
Step 5:

Add the sautéed vegetables and bulgur to the pot of soup. Once it boils, lower the heat and cook until the potatoes are fully tender. Season with salt, pepper, and the bay leaf. Add the canned fish, which you can mash with a fork on a plate or break into pieces first. For extra flavor, pour in the oil from the can — or just half of it, if you'd rather keep the soup from getting too rich.
Step 6:

Once it returns to a boil, let the soup simmer for 10 minutes. Add chopped fresh herbs (dill, parsley, green onion) and turn off the heat. Cover the pot and let the soup rest for 10–15 minutes.
Step 7:

Serve the saury soup hot. It's delicious with croutons or crackers. Enjoy!

To keep your eyes from stinging when you cut onions, rinse the onion and the knife in cold water first. And to keep your cutting board from holding onto the onion smell, rub it with a piece of lemon before slicing.
Use an oil with a high smoke point for frying. Every oil is only good up to a certain temperature — its smoke point — beyond which it starts to burn and form harmful compounds. Most unrefined oils have a low smoke point: they're full of unfiltered organic particles that scorch quickly. Refined oils stand up to heat better and have a higher smoke point. If you're cooking in the oven, in a skillet, or on the grill, use a high-smoke-point oil — the most common being refined sunflower, olive, and grapeseed.