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Tench Fish Soup (Ukha)

A tasty, hearty fish soup — quick and easy! Ukha made with tench is a simple yet light and wonderfully healthy first course for the whole family. This small freshwater fish makes for a very low-calorie soup, so you can enjoy it without a second thought about your waistline. The broth comes out flavorful, rich, and really inviting!

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Ear of tench
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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 17 % 1 g
Fats 0 % 0 g
Carbohydrates 83 % 5 g
24 kcal
GI: 80 / 20 / 0
  • Scale and gut the fish, removing all the innards. Then take out the gills from the tench's head — they give the finished soup an unpleasant off-flavor. Rinse the cleaned fish well under cold running water and pat it dry with paper towels. Cut the tench into pieces so it's easier to fit in the pot as it cooks. Next, prep all the vegetables: peel the potatoes, carrot, and onion, rinse them under the tap, and dry them on paper towels. Cut the potatoes into medium chunks, slice the onion into half-rings, and cut the carrot into rounds — a coarser cut makes the soup look brighter and more appetizing. Rinse the rice (use whatever kind you prefer): cover it with water, then drain and rinse the grains well. With everything prepped, you can start cooking. Pour clean drinking water into a large pot, set it over medium heat, and bring to a boil. Add the coarsely cut potatoes and, once it returns to a boil, simmer over low heat for about 10 minutes. Add the rinsed rice and cook everything together for another 7–8 minutes. Add the onion and carrot, stir, and season with salt to taste. Toss in the spices — allspice and black peppercorns. When the potatoes are nearly done, add the tench pieces and the bay leaf. Keep cooking until both the vegetables and the fish are fully done. Rinse, dry, and finely chop the parsley. Add the herbs a couple of minutes before the soup is ready and cover the pot. Once the ukha is done, let it rest, covered, for about 20 minutes. Then ladle it into bowls and serve, garnished with extra fresh herbs if you like. 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
  • White fortified boiled 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
  • Parsley greens - 45  kcal/100g
  • Black pepper peas - 255  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Allspice - 263  kcal/100g

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