French · Dinner
Cod and Potato Stew
$8
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
438Calories
39.2gProtein
16.4gFat
31.6gCarbs
7.1gSugar
5.9gFiber
892mgSodium
114mgChol
6.1gSat Fat
1580mgPotassium
98mgCalcium
2.9mgIron
2.1mcgVitamin B12
38mgVitamin C
gluten-free
protein-rich
low-calorie
high-fiber
herb-salt
hidden-gems
gluten-free
Instructions
1
Prep
Peel and cut the potato into 1-inch chunks. Thinly slice the leek and fennel. Cut the cod fillet into large chunks and pat dry with paper towel.
2
Sweat
Heat the olive oil in a medium pot over medium heat and sweat the leek and fennel for 5 minutes, stirring occasionally, until softened and translucent.
3
Bloom
Mince the garlic, stir it into the pot, and cook over medium heat for 30 seconds until fragrant but not brown.
4
Simmer
Add the potato, canned tomatoes, fish stock, and bay leaf to the pot. Bring to a gentle simmer over medium heat and cook uncovered for 15 minutes until the potato is tender.
5
Poach
Season the cod with salt and pepper, nestle it into the simmering broth, and poach over low heat for 5 to 6 minutes until the flesh turns opaque and flakes easily.
6
Finish
Remove from heat, discard the bay leaf, stir in the butter until melted, and scatter the chopped parsley over the top.
7
Plate
Ladle the stew into a bowl and serve with crusty bread alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g cod fillet
- 11 oz311g potato
- 11 small leek (about 50g)
- 11 small fennel bulb (about 40g)
- 5.2 oz75g, a fifth of a 14.5 oz can canned tomatoes
- 1 1/2 cup360ml fish stock
- 1/2 cup120ml dry white wine
- 2 tbsp28g butter
- 2 tbsp2 tbsp olive oil
- 2 clove2 clove garlic
- 2 tbsp2 tbsp parsley
- 11 bay leaf
- salt, to taste
- black pepper, to taste
