Ukha
SuperfoodExceptional nutritional value
Clear Russian fish soup with potato, onion, carrot and dill.
Ukha is a clear Russian fish soup: pieces of white fish such as pike-perch or cod, often with salmon, are simmered with potato, onion, carrot, bay leaf and peppercorns and finished with dill. It is low in fat and calories and gives about 19 g of protein per bowl, plus roughly 0.9 g of the omega-3 fats EPA and DHA, mostly from the salmon. Simmer the fish gently so it stays in pieces.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.4g | 9.6% |
| Fat | 1.6g | 2.3% |
| Carbs | 3.8g | 1.3% |
| Simple Sugars | 1.33g | Estimate |
| Complex Carbs | 1.87g | Estimate |
| Fiber | 0.6g | 2.4% |
| Water | 88g | 3.5% |
| Calories | 52 | 2.3% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.36 | g | 1.8% |
| Monounsaturated | 0.44 | g | 1.8% |
| Polyunsaturated | 0.48 | g | 3.7% |
| Omega-3 | 0.144 | g | Estimate |
| EPA | 102 | mg | 11.3% |
| DHA | 146 | mg | 16.2% |
| Omega-6 | 0.336 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.35 | mg |
| Vitamin E | 0.46 | mg |
| Selenium | 4.56 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 37.6 | mcg | 4.2% |
| vitamin B1 | 0.06 | mg | 5.0% |
| vitamin B2 | 0.043 | mg | 3.3% |
| vitamin B3 | 1.28 | mg | 8.0% |
| vitamin B6 | 0.109 | mg | 6.4% |
| vitamin B9 | 7.69 | mcg | 1.9% |
| vitamin B12 | 0.549 | mcg | 22.9% |
| vitamin C | 3.35 | mg | 3.7% |
| vitamin D | 1.2 (48 IU) | mcg | 8.0% |
| vitamin E | 0.461 | mg | 3.1% |
| vitamin K | 6.8 | mcg | 5.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 23.1 | mg | 2.3% |
| iron | 0.433 | mg | 2.4% |
| magnesium | 12.3 | mg | 3.1% |
| phosphorus | 69 | mg | 9.9% |
| potassium | 186 | mg | 7.2% |
| sodium | 188 | mg | 8.2% |
| zinc | 0.203 | mg | 1.8% |
| copper | 0.053 | mg | 5.9% |
| manganese | 0.163 | mg | 7.1% |
| selenium | 4.56 | mcg | 8.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 149 | mg | 21.3% | 159% |
| Isoleucine | 247 | mg | 17.6% | 140% |
| Leucine | 421 | mg | 15.4% | 118% |
| Lysine | 480 | mg | 22.9% | 170% |
| Methionine | 215 | mg | 20.5% | 159% |
| Phenylalanine | 401 | mg | 22.9% | 167% |
| Threonine | 233 | mg | 22.2% | 159% |
| Tryptophan | 58 | mg | 20.7% | 150% |
| Valine | 283 | mg | 15.5% | 121% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- White fish fillets (pike-perch, perch or cod) 400 g
- Salmon fillet 300 g
- Water 1.6 L
- Potatoes 4 medium (450 g)
- Onion 1 medium (150 g)
- Carrot 1 medium (100 g)
- Bay leaves 2
- Black peppercorns 8
- Fresh dill 15 g
- Fresh parsley 10 g
- Salt 2 tsp
Instructions
- 1
Bring the water to a boil with the bay leaves, peppercorns and salt.
- 2
Add the diced potatoes, chopped onion and sliced carrot and simmer for 15 minutes.
- 3
Cut the fish into large pieces, removing any bones.
- 4
Add the fish and simmer very gently for 10 minutes, without stirring, until it flakes easily.
- 5
Skim the surface, remove the bay leaves and check the seasoning.
- 6
Turn off the heat, add the chopped dill and parsley, cover and let stand for 5 minutes before serving.