Directions:
- 1. In an appropriately sized large pan, slowly fry your onion and leek with around 5 tablespoons of olive oil for 5 minutes until soft and tender. With a teaspoon, remove and discard the fluffy tasteless core from the courgettes and grate the rest into the pan.
- 2. Chop the potatoes into rough 2cm/1 inch dice and add to the pan. Give everything a good stir and then add the anchovies. Turn the heat up and add the white wine. Allow to cook down by half before adding your milk and stock. Bring to the boil and simmer for half an hour until the potatoes are tender.
- 3. At this point add your cod and simmer for a further 15 minutes until the flesh flakes away − feel free to stir and break up the fish, but it's quite nice to leave some big chunks as well. Season carefully to taste. Divide between your bowls, and serve with a small handful of parsley and spring onion dressed with a little olive oil and lemon juice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 342.58 Kcal (1434 kJ) | ||
| Calories from fat | 0 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Cholesterol | 80.28mg | 27% | |
| Sodium | 832.17mg | 35% | |
| Potassium | 1366.6mg | 29% | |
| Total Carbs | 44.24g | 15% | |
| Sugars | 14.26g | 57% | |
| Dietary Fiber | 5.88g | 24% | |
| Protein | 33.75g | 67% | |
| Vitamin C | 9.4mg | 16% | |
| Vitamin A | 1.7mg | 56% | |
| Iron | 2mg | 11% | |
| Calcium | 208.2mg | 21% | |
| Amount Per 100 g | |||
| Calories | 57.93 Kcal (243 kJ) | ||
| Calories from fat | 0 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Cholesterol | 13.58mg | 27% | |
| Sodium | 140.72mg | 35% | |
| Potassium | 231.09mg | 29% | |
| Total Carbs | 7.48g | 15% | |
| Sugars | 2.41g | 57% | |
| Dietary Fiber | 0.99g | 24% | |
| Protein | 5.71g | 67% | |
| Vitamin C | 1.6mg | 16% | |
| Vitamin A | 0.3mg | 56% | |
| Iron | 0.3mg | 11% | |
| Calcium | 35.2mg | 21% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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