Italian · Dinner
Tuscan Salt Cod Stew
Salt cod is soaked and poached, then flaked into a Tuscan-style stew simmered with tomato, garlic, and white wine over softened onion and celery. Cannellini beans and olive oil enrich the broth, finished with fresh parsley and black pepper.
$8
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
398Calories
42.8gProtein
12.2gFat
28.1gCarbs
4.2gSugar
6.1gFiber
1680mgSodium
71mgChol
1.8gSat Fat
1040mgPotassium
115mgCalcium
3.8mgIron
3.2mcgVitamin B12
10mgVitamin C
protein-rich
high-fiber
low-calorie
low-cholesterol
mediterranean
hidden-gems
Instructions
1
Prep
Rinse soaked salt cod under cold water, pat dry, cut into 2-inch chunks. Dice onion and celery. Thinly slice garlic.
2
Sauté
Heat olive oil in a medium pot over medium heat for 5 minutes until onion and celery soften and turn translucent, stirring occasionally.
3
Bloom
Add garlic and cook over medium heat for 1 minute until pale gold and fragrant.
4
Simmer
Stir in canned tomato, white wine, fish stock, salt cod, and cannellini beans. Simmer over medium-low heat for 15 minutes until fish flakes easily.
5
Plate
Stir in parsley and black pepper. Taste and adjust salt. Ladle into a bowl and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g, soaked and desalted salt cod
- 2 tbsp2 tbsp olive oil
- 11 onion
- 11 stalk celery
- 4 cloves4 cloves garlic
- 7 oz100g, a quarter of a 14.5 oz can canned tomato
- 1/2 cup120ml dry white wine
- 1 cup240ml fish stock
- 7 oz100g, about half a 15 oz can, drained cannellini bean
- 2 tbsp2 tbsp parsley
- 1/2 tsp1/2 tsp black pepper
- 2 pinch2 pinch salt
