Ingredients:
- 500 g salt cod fish (the sort that is skinless and boneless, and comes in pieces sealed in a plastic box)
- black pepper , to taste
Directions:
- Soak the salt cod in lots of cold water for at least 24 hours, changing the water every 4-6 hours to remove the salt. Salt cod varies in its saltiness, and some may need as much as 48 hours to soak. Do not skimp on the soaking, because I don't know how to remove the salt later in the recipe!
- When you are ready to cook the stew, soften the onion and garlic in the olive oil.
- When soft, add the tinned tomatoes, fresh cherry tomatoes and herbes de provence.
- Drain the salt cod, rinsing well, and squeezing out all the water.
- Add the cod to the saucepan with the tomato mixture, and stir well.
- Cover the pan and simmer for 20 minutes until the fish is nearly cooked.
- Add the courgettes (zucchini), chilli flakes, fennel seeds, chopped capers and black pepper.
- Turn up the heat and boil until the courgettes (zucchini) are cooked and the liquid has mostly evaporated, leaving a stew -like consistency. This took me about 20 minutes.
- Stir in the shredded basil leaves, then serve the fish stew immediately with mashed potatoes or polenta.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 96.8 Kcal (405 kJ) | ||
| Calories from fat | 45.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5g | 8% | |
|---|---|---|---|
| Sodium | 131.24mg | 5% | |
| Potassium | 344.92mg | 7% | |
| Total Carbs | 10.55g | 4% | |
| Sugars | 5.76g | 23% | |
| Dietary Fiber | 2.89g | 12% | |
| Protein | 3.22g | 6% | |
| Vitamin C | 14.3mg | 24% | |
| Iron | 0.8mg | 5% | |
| Calcium | 41.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 51.92 Kcal (217 kJ) | ||
| Calories from fat | 24.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.68g | 8% | |
|---|---|---|---|
| Sodium | 70.38mg | 5% | |
| Potassium | 184.98mg | 7% | |
| Total Carbs | 5.66g | 4% | |
| Sugars | 3.09g | 23% | |
| Dietary Fiber | 1.55g | 12% | |
| Protein | 1.73g | 6% | |
| Vitamin C | 7.7mg | 24% | |
| Iron | 0.4mg | 5% | |
| Calcium | 22.3mg | 4% | |
* 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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