Maltese Aljotta Fish Soup with Mackerel, Garlic, Mint and Toasted GF Bread

Name: Maltese Aljotta Fish Soup with Mackerel, Garlic, Mint and Toasted GF Bread
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 110 g cooked (~140g raw fillet) wild mackerel; 100 g (1 small) ripe tomato, chopped (or 80g chopped tomato + 1 tbsp tomato paste); 60 g (1/2 small) yellow onion, finely chopped; 9 g (3 cloves) garlic, thinly sliced; 1.5 tsp (7g) extra-virgin olive oil; 60 g (1 thick slice) gluten-free country bread; 30 g cooked (~10g dry) brown rice (traditional thickener); 5 g (small handful) fresh mint leaves; 10 g (small handful) flat-leaf parsley, chopped; 1 (zest + 30ml juice) lemon; 15 ml (1 tbsp) white wine vinegar; 250 ml low-sodium fish broth or vegetable broth; 1 leaf dried bay; 1/4 tsp sea salt; 1/8 tsp black pepper; 1 pinch crushed red pepper flakes (optional)

A garlic-forward Maltese aljotta with flaked mackerel simmered in tomato broth, brightened with fresh mint and lemon, ladled over toasted gluten-free country bread. Mackerel is one of the densest natural sources of vitamin B12, the cofactor your nervous system needs every day.

Prep: 10 min
Cocción: 20 min
Total: 30 min
Porciones: 1

Ingredientes

110g cooked (~140g raw fillet)wild mackerel
100g (1 small)ripe tomato, chopped (or 80g chopped tomato + 1 tbsp tomato paste)
60g (1/2 small)yellow onion, finely chopped
9g (3 cloves)garlic, thinly sliced
1.5tsp (7g)extra-virgin olive oil
60g (1 thick slice)gluten-free country bread
30g cooked (~10g dry)brown rice (traditional thickener)
5g (small handful)fresh mint leaves
10g (small handful)flat-leaf parsley, chopped
1(zest + 30ml juice)lemon
15ml (1 tbsp)white wine vinegar
250mllow-sodium fish broth or vegetable broth
1leafdried bay
1/4tspsea salt
1/8tspblack pepper
1pinchcrushed red pepper flakes (optional)

Preparación

01
Cook the brown rice in 60ml water with a pinch of salt, simmer covered 25 minutes until tender. Set aside (you'll add a small amount to the soup; the rest is optional for stretching the bowl).
02
Heat the olive oil in a wide pot over medium heat. Add the onion with a pinch of salt and cook 4 to 5 minutes until translucent.
03
Add the sliced garlic and chili flakes. Cook 60 seconds, stirring, until the garlic is fragrant but not browned.
04
Add the chopped tomato, the bay leaf and a generous pinch of black pepper. Cook 4 minutes, pressing the tomato with a wooden spoon until it breaks down into a loose sauce.
05
Pour in the broth and the white wine vinegar. Bring to a simmer. Stir in 30g of the cooked brown rice as a light thickener.
06
Pat the mackerel dry, cut into 4 large pieces, and lower gently into the simmering broth. Cook 5 to 6 minutes, until just opaque in the center and flaking easily.
07
While the mackerel poaches, toast the gluten-free bread until crisp on the edges. Tear it into rough pieces in the bottom of a wide shallow bowl.
08
Ladle the soup over the bread, with the mackerel pieces on top. Discard the bay leaf. Finish with the lemon zest, lemon juice, mint and parsley.

Nutrición (por porción)

Calories: 580kcal
Protein: 30g
Carbs: 50g
Fat: 22g
Fiber: 4g
Selenium: 35mcg
Zinc: 1.5mg
Iron: 4mg
B12: 14mcg
Iodine: 30mcg
Sodium: 700mg