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.
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