Recipes · Finnish · Soups and Broths
Lohikeitto (Finnish Salmon Soup)
One serving has 606 kcal and 37 g protein, and at least a fifth of a woman's daily need of cobalamin (190%), niacin (116%), pyridoxine (107%), vitamin D (D2 + D3) (100%), phosphorus (75%) and selenium (67%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (613 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, High protein
- Contains: celery, dairy, fish
Ingredients
- 130 g Salmon, raw
- 120 g Potatoes, russet, raw
- 40 g Leeks, raw
- 60 g Cream, light
- 8 g Butter, unsalted
- 250 g Fish stock
- 4 g Dill, fresh
- 0.5 g Salt
- 0.2 g Allspice
Method
- Peel and dice the potato and slice the leek.
- Melt the butter in a pot and soften the leek for 4-5 minutes.
- Add the fish stock, potato and allspice, bring to a simmer, and cook for 10-12 minutes until the potato is tender.
- Cut the salmon into bite-sized cubes.
- Add the salmon to the pot and simmer gently for 4-5 minutes until just cooked through and opaque.
- Stir in the cream and salt and warm through without boiling.
- Scatter with dill and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 606 kcal | 29% |
| Carbohydrates | 31 g | |
| Water | 501 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 36.7 g | 76% |
| Tryptophan | 0.32 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.86 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 0.77 g | |
| Fat | 37.2 g | |
| Monounsaturated | 9.8 g | |
| Polyunsaturated | 6.5 g | |
| Docosahexaenoic Acid (DHA) | 1.7 g | |
| Eicosapentaenoic Acid (EPA) | 1.4 g | |
| Omega-6 | 1.8 g | |
| Saturated | 14.5 g | |
| Trans-Fats | 0.38 g | |
| Cholesterol | 124 mg | |
| Calcium | 192 mg | 19% |
| Copper | 0.37 mg | 41% |
| Iron | 3.1 mg | 18% |
| Magnesium | 84.4 mg | 27% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 527 mg | 75% |
| Potassium | 1,374 mg | 29% |
| Selenium | 36.7 µg | 67% |
| Sodium | 831 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 16.2 mg | 116% |
| Pantothenic acid (vitamin B5) | 2.7 mg | 54% |
| Pyridoxine (vitamin B6) | 1.4 mg | 107% |
| Folate (vitamin B9) | 93.7 µg | 23% |
| Cobalamin (vitamin B12) | 4.5 µg | 190% |
| Choline | 156 mg | 37% |
| Vitamin A | 253 µg | 36% |
| Vitamin C | 20.7 mg | 28% |
| Vitamin D (D2 + D3) | 600 IU | 100% |
| Vitamin E | 5.6 mg | 38% |
| Vitamin K | 23.7 µg | 26% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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