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Cod With Chick Pea And Courgette Stew

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分量: 4

材料

Cost per serving $1.98 詳細を見る
  • 4 x 170 g, (6oz) cod fillets, pin boned
  • 2 x 400 g, (14oz) can chick peas, liquid removed and washed
  • 900 gm Courgettes, trimmed and minced (2lb)
  • 6 Tbsp. Extra virgin extra virgin olive oil
  • 1 tsp Minced fresh rosemary leaves
  • 1 x Bay leaf
  • 1 lrg Onion, finely diced
  • 1 stk celery, trimmed and minced
  • 1 med Carrot, minced
  • 1 sm Fresh red chilli, seeded and minced
  • 4 x Sun dry tomatoes, finely diced
  • 150 ml Fish stock, (5fl ounce) Salt and freshly grnd black pepper
  • 2 Tbsp. Minced fresh flat leaf parsley
  • 1/2 x Lemon, juice of
  • 3 Tbsp. Plain flour
  • 2 x Fat garlic cloves, sliced

作り方

  1. Heat one third of the oil in a deep pan till warm. Add in the rosemary and bay leaf and cook for 1 minute. Stir in the onion, celery, carrot and chilli and cook for 7-8 min till soft. Add in the courgette and sun dry tomatoes and cook for a further 3-5 min till the courgettes are al dente. Add in the chick peas and stock and simmer for 10 min. Add in the parsley, lemon juice and seasoning and simmer for 5 min.
  2. Meanwhile, spread the flour on a flat plate and season with salt and pepper. Heat the remaining oil in a frying pan, add in the garlic and fry for 3 min, then remove and throw away them. Coat the fish in the seasoned flour and add in them to the pan, skin side down. Cook for 5 min till golden, then flip the fish over and cook for a further 3 min. The fish should just flake. Divide the stew among 4 warmed deep plates and place the fish on top. Serve immediately.

Nutrition Facts

Amount Per Serving %DV
Serving Size 406g
Recipe makes 4 servings
Calories 537  
Calories from Fat 279 52%
Total Fat 31.45g 39%
Saturated Fat 4.28g 17%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 184mg 8%
Potassium 988mg 28%
Total Carbs 57.0g 15%
Dietary Fiber 7.3g 24%
Sugars 18.16g 12%
Protein 11.58g 19%
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