Name: Fischsuppe mit Tomaten und Knoblauch
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 2 Portionen
Ingredients: 300 g Kabeljaufilet; 300 g Tomaten; 80 g Zwiebel; 15 g Olivenöl (1 EL); 600 ml Gemüsebrühe; 40 g Reis, roh; 60 g Weißbrot (2 Scheiben); Knoblauch, Minze, Petersilie, Zitrone, Salz, Pfeffer

Recipes Soups

40minutes, 20 of them waiting

397Calories

33gProtein

2servings

Soups Weight loss anyone can low calorie high protein Mediterranean

In Malta aljotta is made from whatever fish is left: plenty of garlic, tomatoes, a spoon of rice, fresh mint. A clear, sharp soup that tastes of the harbour.

Ingredients

Forservings

300 gCod fillet
300 gTomatoes
80 gOnion
15 gOlive oil (1 tbsp)
600 mlVegetable stock
40 gRice, raw
60 gWhite bread (2 slices)
Garlic, mint, parsley, lemon, salt, pepper

How to make it

Soften the onion and plenty of garlic in the oil, add the diced tomatoes and reduce for five minutes.
Add the stock and rice and cook for fifteen minutes.
Lay the fish in in big pieces, let it stand for five minutes, season with mint, parsley and lemon, serve with bread.

One tip

The fish falls apart if you stir it. So do not stir.

Nutrition per serving

Calories	397
Protein	33 g
Fat	10 g
Carbs	43 g

Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.

Your daily need

kcal —

2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.