Greek · Dinner
Cod Stew with Garlic Sauce
A rustic Greek fish stew featuring pan-seared cod simmered gently in a garlic-forward tomato broth with bay leaf and lemon. Finished with a potato-based garlic sauce and crusty bread to soak up the sauce.
$7
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
479Calories
34.8gProtein
21.7gFat
39.2gCarbs
7.3gSugar
6.2gFiber
823mgSodium
62mgChol
3.1gSat Fat
1482mgPotassium
98mgCalcium
3.2mgIron
1.4mcgVitamin B12
41mgVitamin C
gluten-free-adaptable
low-cholesterol
high-fiber
mediterranean
hidden-gems
low-chol
Instructions
1
Prep
Peel and dice the potato; mince the garlic; slice the onion; chop the parsley; pat the cod fillet dry.
2
Heat
Sauté the onion in 1 tbsp olive oil over medium heat for 4 minutes until soft, then add minced garlic and cook 30 seconds until fragrant.
3
Simmer
Add canned tomatoes, fish stock, and bay leaf; simmer over medium-low heat for 8 minutes until the sauce thickens.
4
Poach
Lower the cod fillet into the simmering sauce, cover, and poach over low heat for 8 minutes until opaque and flakes easily.
5
Assembly
Mash the boiled potato with 3 cloves raw garlic, 1 tbsp olive oil, and lemon juice into a paste.
6
Plate
Remove the bay leaf from the stew, season with salt and pepper. Ladle the cod and broth into a bowl, spoon the garlic sauce over top, scatter with parsley, and serve with crusty bread.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g cod fillet
- 2 tbsp2 tbsp olive oil, for searing
- 11 onion
- 4 cloves4 cloves garlic
- 7 oz100g, a quarter of a 14 oz can canned tomatoes
- 1/2 cup120ml fish stock
- 22 bay leaf
- 22 small potato, about 3.5 oz (100g)
- 6 cloves6 cloves garlic, for the sauce
- 2 tbsp2 tbsp olive oil, for the sauce
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp fresh parsley
- salt, to taste
- black pepper, to taste
- 22 small slice crusty bread, about 1 oz (30g), to serve
