Discover the rich taste of Malta with our Aljotta recipe, a traditional fish soup brimming with garlic, tomatoes, and fresh herbs. This flavorful dish is perfect for seafood lovers and offers a taste of Maltese cuisine right at home. Follow our easy step-by-step guide to create this aromatic and delicious soup that's sure to impress.

Ingredients:

- 500g fresh white fish fillets (e.g., cod or haddock)

- 3 tablespoons olive oil

- 4 cloves garlic, minced

- 1 large onion, chopped

- 4 ripe tomatoes, peeled and chopped

- 1 liter fish stock (or water)

- 1 cup white wine

- 1 bay leaf

- 1 teaspoon dried thyme

- 1 teaspoon dried oregano

- Salt and pepper to taste

- 2 tablespoons fresh parsley, chopped

- 1 tablespoon fresh basil, chopped

- Lemon wedges (for serving)

Instructions:

Prepare the Fish

  - Cut the fish fillets into bite-sized pieces. Set aside.

Sauté Aromatics:

  - In a large pot, heat the olive oil over medium heat.

  - Add the minced garlic and chopped onion. Cook until the onion is translucent and the garlic is fragrant.

Add Tomatoes:

  - Stir in the chopped tomatoes and cook for about 5 minutes, allowing them to soften and release their juices.

Simmer the Soup:

  - Pour in the fish stock (or water) and white wine. Add the bay leaf, thyme, and oregano.

  - Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes.

Cook the Fish:

  - Add the fish pieces to the pot and cook for an additional 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.

Season and Garnish:

  - Season the soup with salt and pepper to taste.

  - Stir in the fresh parsley and basil.

Serve

  - Ladle the soup into bowls and serve hot with lemon wedges on the side for a fresh, zesty touch.

Enjoy your homemade Aljotta, a true Maltese delicacy that brings the taste of the Mediterranean to your table!

Nutritional Values :

White Fish Fillets (e.g., Cod or Haddock):

 - Calories: 70-90

 - Protein: 15-20g

 - Fat: 0.5-1g

 - Carbohydrates: 0g

Benefits:

 - High in Protein: Supports muscle growth and repair.

 - Low in Fat: Aids in weight management and heart health.

 - Rich in Omega-3 Fatty Acids: Supports brain function and reduces inflammation.

 - Vitamin B12: Important for nerve function and blood cell production.

Olive Oil:

 - Calories: 120

 - Fat: 14g

 - Saturated Fat: 2g

 - Monounsaturated Fat: 10g

 - Polyunsaturated Fat: 1g

Benefits:

 - Healthy Fats: Rich in monounsaturated fats that support heart health.

 - Antioxidants: Contains polyphenols that have anti-inflammatory properties.

 - Vitamin E: Supports skin health and acts as an antioxidant.

Garlic:

 - Calories: 5

 - Protein: 0.2g

 - Fat: 0g

 - Carbohydrates: 1g

Benefits:

 - Antioxidant Properties: Helps protect cells from damage.

 - Anti-Inflammatory: Reduces inflammation and supports immune health.

 - Heart Health: Can help lower blood pressure and cholesterol levels.

Onion:

 - Calories: 40

 - Protein: 1g

 - Fat: 0.1g

 - Carbohydrates: 9g

Benefits:

 - Rich in Antioxidants: Contains quercetin, which may help reduce inflammation.

 - Heart Health: May help lower cholesterol and support cardiovascular health.

 - Digestive Health: High in fiber, promoting healthy digestion.

Tomatoes:

 - Calories: 18

 - Protein: 0.9g

 - Fat: 0.2g

 - Carbohydrates: 3.9g

Benefits:

 - Rich in Vitamins: High in Vitamin C and A, supporting immune function and eye health.

 - Antioxidants: Contains lycopene, which may help reduce the risk of certain cancers.

 - Hydration: High water content helps with hydration.

Fish Stock:

 - Calories: 15-30

 - Protein: 2-5g

 - Fat: 0-1g

 - Carbohydrates: 0g

Benefits:

 - Minerals: Contains minerals like calcium, magnesium, and potassium.

 - Supports Joint Health: Rich in collagen, beneficial for joint and bone health.

White Wine:

 - Calories: 80

 - Protein: 0g

 - Fat: 0g

 - Carbohydrates: 2g

Benefits:

 - Antioxidants: Contains polyphenols that may have cardiovascular benefits.

 - Flavor Enhancer: Adds complexity and depth to the soup's flavor.

Bay Leaf:

 - Calories: 5

 - Protein: 0.3g

 - Fat: 0.1g

 - Carbohydrates: 1g

Benefits:

 - Digestive Health: Can help soothe digestive issues.

 - Antimicrobial Properties: May help fight off infections.

Dried Thyme:

 - Calories: 6

 - Protein: 0.3g

 - Fat: 0.1g

 - Carbohydrates: 1g

Benefits:

 - Antioxidants: Contains thymol, which has antioxidant properties.

 - Digestive Health: Can help alleviate coughing and digestive discomfort.

Dried Oregano:

 - Calories: 6

 - Protein: 0.3g

 - Fat: 0.1g

 - Carbohydrates: 1g

Benefits:

 - Antioxidants: Contains compounds that may help fight inflammation.

 - Antimicrobial Properties: Can help prevent infections and boost immunity.

Fresh Parsley:

 - Calories: 1

 - Protein: 0.1g

 - Fat: 0g

 - Carbohydrates: 0.2g

Benefits:

 - Vitamins: High in Vitamin C, K, and A.

 - Digestive Health: Promotes healthy digestion and freshens breath.

Fresh Basil:

 - Calories: 1

 - Protein: 0.1g

 - Fat: 0g

 - Carbohydrates: 0.2g

Benefits:

 - Antioxidants: Contains essential oils with anti-inflammatory properties.

 - Supports Digestion: Helps in relieving digestive issues and freshens breath.

These ingredients come together to create a delicious and nutritious soup that supports overall health and well-being.