Recipes · Ukrainian · Soups and Broths
Yushka (Freshwater Fish Soup)
One serving has 294 kcal and 30 g protein, and at least a fifth of a woman's daily need of vitamin D (D2 + D3) (247%), phosphorus (100%), cobalamin (96%), pyridoxine (52%), vitamin A (39%) and vitamin C (38%). Ready in 65 minutes.
- Preparation: 15 min
- Cooking: 50 min
- Makes: 1 serving (664 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: fish
Ingredients
- 150 g Carp, raw
- 100 g Potatoes, raw
- 30 g Carrots, raw
- 30 g Onions, raw
- 350 g Water
- 0.2 g Bay leaves
- 1 g Salt
- 0.2 g Black pepper
- 3 g Dill, fresh
Method
- Clean the fish if needed and cut into large pieces; dice the potato and carrot, and finely chop the onion.
- Put the fish, water, bay leaf and half the salt in a pot and bring to a gentle simmer; skim any foam and simmer for 15 minutes.
- Lift out the fish, carefully remove the bones and skin, and flake the flesh; set aside.
- Add the potato, carrot and onion to the broth and simmer for 15-20 minutes until tender.
- Return the flaked fish to the pot, season with the remaining salt and the pepper, and warm through.
- Ladle into bowls and scatter with the dill before serving hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 294 kcal | 14% |
| Carbohydrates | 23.6 g | |
| Water | 599 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 29.5 g | 62% |
| Tryptophan | 0.33 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.6 g | |
| Methionine | 0.83 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.97 g | |
| Valine | 1.5 g | |
| Histidine | 0.84 g | |
| Fat | 8.7 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0.17 g | |
| Eicosapentaenoic Acid (EPA) | 0.36 g | |
| Omega-6 | 0.85 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 99 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.26 mg | 29% |
| Iron | 3.1 mg | 17% |
| Magnesium | 78.8 mg | 25% |
| Manganese | 0.38 mg | 21% |
| Phosphorus | 701 mg | 100% |
| Potassium | 1,090 mg | 23% |
| Selenium | 19.5 µg | 35% |
| Sodium | 505 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 0.67 mg | 52% |
| Folate (vitamin B9) | 53.8 µg | 13% |
| Cobalamin (vitamin B12) | 2.3 µg | 96% |
| Choline | 114 mg | 27% |
| Vitamin A | 276 µg | 39% |
| Vitamin C | 28.7 mg | 38% |
| Vitamin D (D2 + D3) | 1,482 IU | 247% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 6.6 µg | 7% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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