Salt Cod Stew with Potatoes and Green Beans

Salt Cod Stew with Potatoes and Green Beans

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 1
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Ingredients


1/2 cup Chicken broth (stock), low sodium
1/2 fillet (4oz) Atlantic Cod (skin removed, flesh cut into pieces)
1 clove(s) Garlic (chopped)
1/2 cup Green/yellow string beans, raw (trimmed)
1 tbsp Olive oil
1/2 potato Potato (cooked and chopped)
1 slice Whole wheat bread (thick slice to serve)
1 small Yellow onion (chopped)
5 tomato Cherry Tomatoes (cut into quarters)

Instructions


Heat the oil in a frying pan over a medium heat. Add the onion and garlic and stir-fry for 2-3 minutes, or until softened.

Add the salt cod pieces and stir for 2 minutes, or until opaque.

Add the remaining ingredients, stir well and bring the mixture to a simmer. Simmer for 6-8 minutes, or until the sauce has thickened slightly.

To serve, spoon the salt cod and tomato stew into a serving bowl. Serve the thick whole wheat bread alongside.

Nutrition Facts

Per Portion

Calories 353  
Calories from fat 139  
Calories from saturated fat 21.9  
Total Fat 15.5  g
Saturated Fat 2.4  g
Trans Fat 0.0  g
Polyunsaturated Fat 1.9  g
Monounsaturated Fat 10.5  g
Cholesterol 24.4  mg
Sodium 490  mg
Potassium 1094  mg
Total Carbohydrate 35  g
Dietary Fiber 6.3  g
Sugars 8.5  g
Protein 18.4  g

Dietary servings

Per Portion


Grain 0.8
Meat 0.6
Vegetables 3.4

Energy sources


Pygal 40% 463.193301113 167.090554468 39% 330.943335791 267.756485598 21% 326.624411207 125.350096762 40% 39% 21% Carbohydrates Fat Protein
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