Nordic · dinner, lunch

Fiskesuppe: Light Norwegian Fish Soup

Fiskesuppe: Light Norwegian Fish Soup — from everydaygourmettv's cooking video Watch how it’s made · 9:46

Video by everydaygourmettv on YouTube · Open on YouTube

55 minServes 4374 kcal a serve
  • Pescatarian
  • Nut-free

Contains: Gluten, Crustacea, Molluscs, Fish, Milk. Check labels on stock, sauces and spice mixes.

Mostly broth, vegetables and seafood, with just 100 ml of cream and 15 g of butter for the whole pot: each bowl gives about 27 g of protein from white fish, mussels and prawns, plus selenium and well over a day's vitamin B12.

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Ingredients 17

Method

Tap a time to watch that step in the video.

  1. Melt the butter in a large pot over medium heat. Add the shallot, celeriac, fennel and potato and sweat gently for 4–5 minutes until soft, without letting them colour. 3:13
  2. Stir in the flour for about a minute, then pour in the wine and stir until smooth. Add the fish stock and the leek rounds and bring to a gentle simmer for 12–15 minutes, until the vegetables are tender. 5:14
  3. Add the mussels and poach just until they open. Lift them out, take the meat from the shells and discard the shells. 6:18
  4. Add the fish chunks and simmer gently for 1–2 minutes, stir in the cream, then add the cooked prawns for about a minute just to warm through. 7:08
  5. Finish with a small splash of vinegar and season with salt and white pepper. Put the mussel meat in bowls, ladle in the soup, fish and leeks, and top with chives and fennel fronds. 8:00

Tip. Hake, cod or any white fish works. Use a low-salt fish stock, as it supplies most of the sodium. Traditionally served with rye bread; dill works instead of chives.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy374 kcal1,560 kJ
Protein28 g56% of a day
Fibre4.5 g16% of a day
Carbohydrate31 g27 g net · 8.1 g sugars11% of a day
Fat14 g8 g saturated18% of a day
Sodium1,550 mg67% of a day

Where the energy comes from one serve

  • Net carbs 31%
  • Protein 32%
  • Fat 37%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 30% of the 27 g of net carbs come from the potato. To cut carbs, try cauliflower, celeriac or turnip instead.

One serve has about 67% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High253%

6.1 µg a serve, mostly from mussels (84%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium High97%

53 µg a serve, mostly from hake (42%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High32%

0.5 mg a serve, mostly from hake (31%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Omega-3 High29%

0.5 g a serve, mostly from mussels (37%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin C High25%

23 mg a serve, mostly from fennel bulb (33%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Iron High24%

4.2 mg a serve, mostly from mussels (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Potassium High23%

1070 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium High23%

95 mg a serve, mostly from hake (27%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A High22%

198 µg a serve, mostly from cream (52%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate High21%

86 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin K Source18%

22 µg a serve, mostly from leek (65%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Zinc Source16%

1.7 mg a serve, mostly from mussels (33%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium Source11%

137 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin E Source10%

1.5 mg a serve, mostly from hake (32%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

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Vitamin D4%

0.8 µg a serve, mostly from hake (73%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by everydaygourmettv; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.