Salt Cod Stew with Potatoes and Green Beans
Health Rating
| Prep |
Cook |
Ready in |
Servings |
|
| 10 min |
20 min |
30 min |
1
|
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
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