Recipes · Scottish · Soups and Broths
Cullen Skink
One serving has 452 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (109%), selenium (105%), phosphorus (74%), pyridoxine (74%), vitamin K (60%) and niacin (54%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (459 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, High protein
- Contains: dairy, fish
Ingredients
- 120 g Haddock, smoked
- 120 g Potatoes, raw
- 50 g Onions, raw
- 150 g Milk, whole
- 15 g Butter, unsalted
- 3 g Parsley, fresh
- 0.2 g Black pepper
- 0.3 g Salt
Method
- Put the smoked haddock in a pan, cover with the milk, and bring to a gentle simmer; poach for 5-6 minutes until the fish is opaque and cooked through, then lift it out, reserving the milk.
- Flake the fish, discarding any skin and bones, and set aside.
- Melt the butter in a pot, add the onion, and cook 5 minutes until soft.
- Add the diced potatoes and the reserved milk, bring to a simmer, and cook 15 minutes until the potatoes are tender; mash some of the potato against the side of the pot to thicken the soup slightly.
- Stir the flaked fish back in and warm through for 2 minutes, then season with the salt and pepper.
- Ladle into bowls and scatter with chopped parsley.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 452 kcal | 21% |
| Carbohydrates | 33.2 g | |
| Water | 363 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 38.3 g | 80% |
| Tryptophan | 0.44 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3.1 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 2 g | |
| Histidine | 1.1 g | |
| Fat | 18.4 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0.2 g | |
| Eicosapentaenoic Acid (EPA) | 0.09 g | |
| Omega-6 | 0.52 g | |
| Saturated | 10.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 140 mg | |
| Calcium | 263 mg | 26% |
| Copper | 0.25 mg | 28% |
| Iron | 3 mg | 17% |
| Magnesium | 115 mg | 37% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 516 mg | 74% |
| Potassium | 1,302 mg | 28% |
| Selenium | 57.9 µg | 105% |
| Sodium | 1,109 mg | |
| Zinc | 1.6 mg | 21% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 7.6 mg | 54% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 58 µg | 15% |
| Cobalamin (vitamin B12) | 2.6 µg | 109% |
| Choline | 153 mg | 36% |
| Vitamin A | 213 µg | 30% |
| Vitamin C | 31.3 mg | 42% |
| Vitamin D (D2 + D3) | 117 IU | 20% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 53.8 µg | 60% |
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
1.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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