Cod stewed with potatoes, tomatoes and onions.
A tasty, one-dish dinner.
2 cloves | garlic, finely chopped | ||
1 | onions, finely chopped | 200 g | |
4 | potatoes, peeled and cut into 1/2 cm slices | 800 g | |
4 | tomatoes, Roma type, cut into 1/2 cm slices | 280 g | |
1 tbsp | olive oil | 15 mL | |
800 g | cod fillet, or hake, cut into large pieces | ||
1 tbsp | dried oregano | 2 g | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
12 | black olives | 1/4 cup | |
1 1/3 cup | vegetable broth | 330 mL |
Cod may be replaced with any lean, flaky-textured fish.
per 1 serving (430 g)
Amount % Daily Value |
Calories 380 |
Fat 6 g 9 % |
Saturated
0.9 g
4 % |
Cholesterol 90 mg |
Sodium 280 mg 12 % |
Carbohydrate 41 g 14 % |
Fibre 6 g 22 % |
Sugars 5 g |
Net Carbs 35 g |
Protein 41 g |
Vitamin A 24 % |
Vitamin C 57 % |
Calcium 8 % |
Iron 26 % |
Food Group | Exchanges |
---|---|
Starches | 2 |
Vegetables | 1 |
Meat and Alternatives | 4 ½ |
Fats | 1 |
As a fish loving family - tried this recipe for supper last night and we weren't fussy. Not a whole lot of flavor and it's lacking in 'satisfaction' - we were hungry again an hour later. Perhaps try something different!
I was a bit surprised to find a diabete friendly recipe with potatoes, so i decided to replace by sweet potatoes which have a much lower glycemic index. My mother in law was only reading 93 the morning after !