Mixed fish solyanka
| Ingredient | Qty, g | |
|---|---|---|
| Onion ? 1 pc ≈ 110 g 600 g ≈ 5.5 sheet | ||
| Carrot ? 1 pc ≈ 61 g 500 g ≈ 8.2 sheet | ||
| Parsley | ||
| Celery ? 1 pc ≈ 130 g 100 g ≈ 0.8 sheet | ||
| Salmon ? 1 pc ≈ 200 g 1000 g ≈ 5 sheet | ||
| Pikeperch | ||
| Water | ||
| Bay leaf | ||
| Allspice | ||
| Black pepper | ||
| Pickled cucumbers (sugar-free) ? 1 pc ≈ 80 g 500 g ≈ 6.3 sheet | ||
| Tomato paste | ||
| Capers | ||
| Olives | ||
| Lemon ? 1 pc ≈ 80 g 200 g ≈ 2.5 sheet | ||
| Trout ? 1 pc ≈ 200 g 800 g ≈ 4 sheet | ||
| Olive oil | ||
| Parsley root | ||
| Shrimp ? 1 pc ≈ 15 g 500 g ≈ 33.3 sheet | ||
| Sour cream 30% | to taste | |
| Product release: | 7 250 g | |
| Restore to default | ||
| Add a dish to the menu | ||
| 15 min | ||
| 10 min | ||
| 20 min | ||
| 15 min | ||
| 1 h | ||
| 15 min | ||
| 10 min | ||
| 5 min | ||
2 h 30 min | ||
|---|---|---|
| Proteins | 8.1 g |
| Fats | 4 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 2 g |
| Calories | 78 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.6 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 17.1 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.30 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 931 |
| Weight loss | Detention | Set |
|---|---|---|
| 8% | 6% | 5% |
| 972 kcal | 1350 kcal | 1620 kcal |
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (3) | |
| |
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Salmon: 45% ◦ Trout: 38% ◦ Pikeperch: 17% B12 | 53534649? |
| iWhich products: ◦ Salmon: 45% ◦ Pikeperch: 26% ◦ Trout: 21% ◦ Tomato paste: 4% ◦ Carrot: 3% B3 | 17193315? |
| iWhich products: ◦ Salmon: 58% ◦ Pikeperch: 16% ◦ Trout: 16% ◦ Onion: 5% ◦ Carrot: 5% B6 | 16163411? |
| iWhich products: ◦ Trout: 54% ◦ Salmon: 46% D | 161616163 |
| iWhich products: ◦ Salmon: 61% ◦ Trout: 27% ◦ Carrot: 5% ◦ Onion: 2% ◦ Tomato paste: 2% ◦ Lemon: 2% B5 | 99157? |
| iWhich products: ◦ Salmon: 32% ◦ Trout: 26% ◦ Pikeperch: 21% ◦ Tomato paste: 6% ◦ Olive oil: 5% ◦ Carrot: 4% ◦ Olives: 4% E | 88178? |
| iWhich products: ◦ Carrot: 76% ◦ Salmon: 9% ◦ Trout: 8% ◦ Pikeperch: 2% A | 8111910? |
| iWhich products: ◦ Salmon: 43% ◦ Pikeperch: 29% ◦ Trout: 29% B2 | 67136? |
| iWhich products: ◦ Salmon: 60% ◦ Pikeperch: 20% ◦ Trout: 20% B1 | 66115? |
| iWhich products: ◦ Lemon: 35% ◦ Onion: 15% ◦ Tomato paste: 11% ◦ Carrot: 10% ◦ Pikeperch: 10% ◦ Parsley root: 6% ◦ Parsley: 5% ◦ Pickled cucumbers (sugar-free): 4% ◦ Trout: 2% C | 561752 |
| iWhich products: ◦ Parsley: 39% ◦ Pickled cucumbers (sugar-free): 20% ◦ Carrot: 15% ◦ Tomato paste: 11% ◦ Celery: 7% ◦ Bay leaf: 2% ◦ Black pepper: 2% K | 57117? |
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Salmon: 35% ◦ Pikeperch: 30% ◦ Trout: 28% ◦ Carrot: 2% ◦ Onion: 2% Phosphorus | 15152115? |
| iWhich products: ◦ Salmon: 61% ◦ Pikeperch: 21% ◦ Trout: 17% Selenium | 151528148 |
| iWhich products: ◦ Pickled cucumbers (sugar-free): 42% ◦ Olives: 21% ◦ Capers: 20% ◦ Tomato paste: 6% ◦ Salmon: 3% ◦ Pikeperch: 2% ◦ Carrot: 2% ◦ Trout: 2% Sodium | 99179? |
| iWhich products: ◦ Tomato paste: 100% Lycopene | 99189? |
| iWhich products: ◦ Salmon: 31% ◦ Trout: 19% ◦ Pikeperch: 18% ◦ Carrot: 10% ◦ Tomato paste: 10% ◦ Onion: 5% ◦ Lemon: 2% ◦ Celery: 2% Potassium | 68108? |
| iWhich products: ◦ Olives: 21% ◦ Pikeperch: 16% ◦ Tomato paste: 14% ◦ Salmon: 12% ◦ Trout: 9% ◦ Onion: 5% ◦ Carrot: 5% ◦ Pickled cucumbers (sugar-free): 5% ◦ Capers: 5% ◦ Lemon: 5% ◦ Parsley: 2% ◦ Black pepper: 2% Iron | 5242? |
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Salmon: 74% ◦ Trout: 26% DHA (Omega-3) | 8484169141? |
| iWhich products: ◦ Salmon: 71% ◦ Trout: 29% EPA (Omega-3) | 39399764? |
| iWhich products: ◦ Salmon: 56% ◦ Trout: 44% Alpha-linolenic acid (Omega-3) | 36526441? |
If you decided to use shrimp (500 g), start by boiling them. Once they are ready, peel them, and return the shells and heads to the pot.
Chop the peeled shrimp into small pieces, saving a few whole ones for garnishing the dish.
Next, bake or fry the following vegetables in a pan until lightly browned:
- onions (2 pcs.);
- carrots (1 pc.);
- parsley root (1 pc.);
- celery stalks (2 pcs.).
Prepare the fish:
Add the heads (without gills), tails, spines, and skin to the pot.
If you have fish parts stored in the freezer, they can also be used to make a rich broth.
Pour water into the pot, bring it to a boil over high heat, then reduce the heat and simmer the broth uncovered, periodically skimming off the foam.
As soon as the foam settles, add the prepared vegetables, along with:
- stems of parsley and dill (a few sprigs);
- bay leaves (3 pcs.);
- allspice (5-7 berries);
- black pepper (10-15 berries).
Simmer the broth for about an hour, then strain it through a sieve.
While the broth is cooking, cut the fish fillets and prepare the dressing.
Peel the pickles (500 g) and finely chop them, removing seeds if necessary.
In a pan, sauté the onions (4 pcs.) and carrots (2 pcs.), diced, until golden brown.
Add the chopped pickles and tomato paste (150 g), and cook for a few more minutes.
Then add the mixture from the pan to the broth along with the chopped fish fillet, capers (100 g), and olives (200 g).
Pour in the cucumber brine (250 ml) and the juice of lemons (2 pcs.).
Simmer everything together for another 10 minutes, season with freshly ground pepper, then remove the pot from the heat and let the solyanka steep for at least half an hour.
When serving, add finely chopped parsley, olives, capers, and a slice of lemon to the plates, and also serve the fish solyanka with sour cream.
