INGREDIENTS
- 1 packet of (7 THALASSES) cod
- 4 Florina peppers
- 500 g sweet potatoes
- 1 leek
- 1 onion
- 4 tomatoes
- 1 clove of garlic
- 20 g thyme
- 10 g tomato paste
- 80 g extra virgin olive oil
- 3 g salt
- 3 g pepper
- 4-5 basil leaves (add towards the end)
Cod ragout with sweet potato
4
Servings
50΄
Preparation / Cooking
3/5
Δυσκολία
METHOD
Wash and chop all the vegetables (Florina peppers, sweet potatoes, leek, onion, tomatoes and garlic)
In a saucepan, heat the olive oil. Then, place the onion, leek and garlic in and let them sauté for 2 minutes. Add the Florina pepper and the sweet potatoes and let them sauté as well.
Add the tomato paste and stir gently to incorporate into the ingredients. Then, add the tomatoes, cod, thyme, salt and pepper. Allow to simmer for about 15-20 minutes and just before turning off, add the basil leaves to preserve their scent and colour.
Harokopeio University,
Department of Nutrition and Dietetics Science
Nutrition information
|
Per 100 gr |
% RI* |
| Energy | 396 Kcal/ 1657 Kj | 19,8% |
| Fat | 20,8 g | 29,7% |
| Saturated Fat | 2,9 g | 14,6% |
| Carbohydrate | 33,3 g | 12,8% |
| Σάκχαρα | 11,6 g | 12,9% |
| Dietary fiber | 7 g | – |
| Protein | 21,6 g | 43,1% |
| Salt | 1,3 g | 21,9% |
*RI= *Reference intake of an average adult (8400 KJ / 2000 kcal)
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