Zuppa di Sgombro

Zuppa di Sgombro is a hearty Italian soup featuring tender mackerel, fresh vegetables, and aromatic herbs, perfect for a nutritious meal. This dish is not only flavorful but also packed with healthy omega-3 fatty acids and vitamins.

Ingredients

• Mackerel fillets - 200 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, chopped
• Cherry tomatoes - 150 grams, halved
• Vegetable broth - 500 ml
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced
• Salt - to taste
• Black pepper - to taste
• Bay leaf - 1

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion, diced carrot, and diced celery. Sauté for about 5 minutes until softened.
3. Stir in the minced garlic and cook for an additional minute until fragrant.
4. Add the halved cherry tomatoes and cook for another 3 minutes until they start to break down.
5. Pour in the vegetable broth and add the bay leaf. Bring to a boil.
6. Reduce the heat and let it simmer for about 10 minutes.
7. Add the mackerel fillets to the pot and simmer for another 5-7 minutes until cooked through.
8. Remove the bay leaf, stir in the lemon juice and chopped parsley, and season with salt and black pepper to taste.
9. Serve hot, garnishing with additional parsley if desired.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 380 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in vitamins and minerals from the vegetables used.

Tags