Salt Cod Stew with Potatoes and Green Beans

9 30 332
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 1
Salt Cod Stew with Potatoes and Green Beans
Health Highlights

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, Extra Virgin
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 332
Calories from fat 142
Calories from saturated fat 31
Total Fat 15.8 g
Saturated Fat 3.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 9.8 g
Cholesterol 24.4 mg
Sodium 243 mg
Potassium 977 mg
Total Carbohydrate 33 g
Dietary Fiber 7.4 g
Sugars 15.0 g
Protein 17.9 g

Dietary servings

Per Portion


Grain 0.8
Meat 0.6
Vegetables 3.3

Energy sources


Pygal36%459.01083001429697156.8247299884876643%342.1688515179991274.176175106737821%325.1673959613143126.4912557819316836%43%21%CarbohydratesFatProtein

Meal Type(s)

Main




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