Yushka, a rustic fish soup originating from Eastern Europe, combines freshwater fish, potatoes, and vegetables for a hearty meal. With its humble ingredients and simple preparation, Yushka has been a staple in rural communities for generations. This comforting dish reflects the resourcefulness of traditional cooking, utilizing readily available ingredients to create a flavorful and nourishing soup.

Ingredients:

- Freshwater fish fillets

- Potatoes

- Carrots

- Onions

- Garlic

- Vegetable oil

- Water

- Salt

- Black pepper

- Fresh parsley (optional, for garnish)

Method:

1. Chop onions, garlic, carrots, and potatoes.

2. In a large pot, sauté onions and garlic in vegetable oil until softened.

3. Add chopped carrots and potatoes to the pot.

4. Pour water into the pot until vegetables are covered.

5. Bring the water to a boil, then reduce heat and simmer until vegetables are tender.

6. Season with salt and black pepper to taste.

7. Cut fish fillets into bite-sized pieces and add them to the pot.

8. Simmer until fish is cooked through.

9. Serve hot, optionally garnished with fresh parsley.

Nutrition Value:

1. Freshwater fish fillets (per 100g):

  - Calories: Approximately 90-120 calories

  - Protein: About 18-20g

  - Fat: Around 1-5g

  - Sodium: Varies depending on preparation

  - Cholesterol: Varies depending on the type of fish

  - Vitamins: Rich in B vitamins (B12, niacin)

  - Minerals: Good source of selenium, phosphorus

  - Nutritional benefit: High-quality protein, omega-3 fatty acids for heart health, supports muscle growth and repair

2. Potatoes (per 100g):

  - Calories: Approximately 77 calories

  - Carbohydrates: About 17g

  - Protein: Around 2g

  - Fat: Negligible

  - Sodium: Very low

  - Cholesterol: None

  - Vitamins: High in vitamin C, B vitamins (especially B6)

  - Minerals: Contains potassium, manganese

  - Nutritional benefit: Provides sustained energy, good source of fiber, supports digestion, immune function, and heart health

3. Carrots (per 100g):

  - Calories: Approximately 41 calories

  - Carbohydrates: About 10g

  - Protein: Around 1g

  - Fat: Negligible

  - Sodium: Low

  - Cholesterol: None

  - Vitamins: High in vitamin A, vitamin C, vitamin K

  - Minerals: Contains potassium, manganese

  - Nutritional benefit: Low in calories, rich in antioxidants, supports eye health, boosts immune system

4. Onions (per 100g):

  - Calories: Approximately 40 calories

  - Carbohydrates: About 9g

  - Protein: Around 1g

  - Fat: Negligible

  - Sodium: Low

  - Cholesterol: None

  - Vitamins: Contains vitamin C, vitamin B6

  - Minerals: Contains potassium

  - Nutritional benefit: Low in calories, anti-inflammatory properties, supports heart health, boosts immunity

5. Garlic (per 100g):

  - Calories: Approximately 149 calories

  - Carbohydrates: About 33g

  - Protein: Around 6g

  - Fat: About 0.5g

  - Sodium: Low

  - Cholesterol: None

  - Vitamins: Contains vitamin C, vitamin B6

  - Minerals: Contains calcium, potassium, phosphorus

  - Nutritional benefit: Supports immune function, contains sulfur compounds with potential health benefits

6. Vegetable oil (per tablespoon):

  - Calories: Approximately 120 calories

  - Fat: About 14g

  - Vitamins: Contains vitamin E

  - Nutritional benefit: Source of healthy fats, supports heart health, aids in absorption of fat-soluble vitamins

7. Water:

  - Contains no calories, carbohydrates, protein, fat, cholesterol

  - Essential for hydration, regulates body temperature, supports digestion and nutrient absorption

8. Salt (per teaspoon):

  - Contains no calories, carbohydrates, protein, fat, cholesterol

  - Sodium: Around 2300 mg

  - Used for flavoring, electrolyte balance, but excessive intake may lead to high blood pressure

9. Black pepper (per teaspoon):

  - Contains no calories, carbohydrates, protein, fat, cholesterol

  - Used for flavoring, contains piperine which may have antioxidant and anti-inflammatory properties

10. Fresh parsley (per tablespoon):

  - Calories: Approximately 1 calorie

  - Carbohydrates: About 0.2g

  - Protein: Around 0.1g

  - Fat: Negligible

  - Vitamins: Rich in vitamin K, vitamin C

  - Minerals: Contains potassium, calcium, iron

  - Nutritional benefit: Adds flavor and freshness, good source of antioxidants, supports bone health, immune function