Italian Fish Stew

UNILEVER UK(5)
Louisa Galea: "considering i used frozen cod, it turned out very…" Read More
14Ingredients
60Minutes
350Calories

Ingredients

US|METRIC
  • 2 tablespoons olive oil
  • 2 onions (chopped)
  • 4 sticks celery (chopped)
  • 4 cloves garlic (chopped)
  • 400 grams chopped tomatoes (can)
  • 500 grams potatoes (peeled and cut into 3–4cm chunks)
  • 2 bay leaves (–3)
  • 500 milliliters vegetable stock
  • black pepper
  • 600 grams fish fillets (Pollock, tilapia, cod, etc.)
  • 1 lemon (small)
  • 15 grams fresh flat leaf parsley (pack, chopped)
  • 7.5 grams fresh dill (chopped)
  • 2 tablespoons capers (optional)
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    Directions

    1. Heat the olive oil in a saucepan, and fry the onion and celery for 5 minutes. Add the garlic and continue to cook for 3 to 4 minutes.
    2. Add the tomatoes, potatoes, bay leaves and stock and season with black pepper. Bring to the boil and simmer for 15 minutes.
    3. Add the fish and simmer for a further 10 to 15 minutes until the potatoes are tender and the fish is cooked. Add the lemon juice, herbs and capers (optional).
    4. Check the seasoning and serve with slices of Oat & Nutty Bread spread with Flora pro.activ. You can freeze what’s left to enjoy another day.
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    NutritionView More

    350Calories
    Sodium32% DV770mg
    Fat12% DV8g
    Protein67% DV34g
    Carbs12% DV37g
    Fiber28% DV7g
    Calories350Calories from Fat70
    % DAILY VALUE
    Total Fat8g12%
    Saturated Fat1g5%
    Trans Fat
    Cholesterol70mg23%
    Sodium770mg32%
    Potassium1500mg43%
    Protein34g67%
    Calories from Fat70
    % DAILY VALUE
    Total Carbohydrate37g12%
    Dietary Fiber7g28%
    Sugars8g16%
    Vitamin A35%
    Vitamin C120%
    Calcium10%
    Iron15%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

    Reviews(5)

    Louisa Galea a year ago
    considering i used frozen cod, it turned out very very nice. will make again
    Mike a year ago
    Really easy to make recipe. Add a few kind prawns towards the end for an even more tasty dish.
    Crichton 2 years ago
    good dish if you are new to cooking fish. nice a a winter warmer on the cold nights
    Hall 2 years ago
    It was lovely ! I added one green pepper and some fresh parsley as well as paprika. Very good dish. Served with rice
    Yinka 2 years ago
    Lovely meal for the upcoming cold winter nights. I used various chopped fish - smoked cod, smoked haddock and salmon and it was delicious!

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