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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

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 351
Calories from fat 139
Calories from saturated fat 21.8
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 473 mg
Potassium 1080 mg
Total Carbohydrate 35 g
Dietary Fiber 6.2 g
Sugars 8.4 g
Protein 18.3 g

Dietary servings

Per Portion


Grain 0.8
Meat 0.6
Vegetables 3.3

Energy sources


Pygal40%463.10166632332596166.818879470706140%331.103015295537267.863896319175221%326.6992663309629125.2927959939406640%40%21%CarbohydratesFatProtein
Main