Cod, tomato and potato stew

INGREDIENTS

1 pack 7 Thalasses Alaska pollock without head (500-700 g), cut into pieces
zest of one lemon
150 g extra virgin olive oil
2 cloves garlic, crushed
4 medium tomatoes, diced
5 medium potatoes, cut into large pieces
80 g dry white wine
½ bunch parsley or spearmint, finely chopped
10 g salt
10 g pepper
5 g sweet paprika

METHOD

Place the pieces of fish on a large dish. Season with the pepper, sprinkle with the lemon zest, and set on one side.

In a wide saucepan, sauté the garlic in half the olive oil. Then add the tomatoes, turn the heat up to high, and wait for about 5 to 6 minutes until they become a sauce. Add the potatoes and stir. Then add the wine and leave a little time for the alcohol to evaporate. Cover the saucepan and simmer for about 10 minutes.

Carefully lay the pieces of fish on top of the other ingredients and continue simmering for 12-15 minutes. Finally, garnish with the parsley or spearmint and serve.

IAKOVOS APERGIS
Chef
Head Chef at the Tzaneio General Hospital

Nutritional information

Nutritional declaration	Per portion (1/4 of total)	% RI*
Energy	522 kJ	26%
Fat	28,4 g	41%
of which saturates	4 g	20%
of which polyunsaturated	3,4 g	–
of which monounsaturated	19,9 g	–
Carbohydrate	42,1g	16%
of which sugars	6,5 g	7%
of which fibre	5,4 g	–
Protein	26,3 g	53%
Salt	5 g	83%
		% NRV**
Vitamin A	384 μg	48%
Vitamin E	5,5 mg	46%
Iron	2,1 mg	15%

*RI = Reference intake of an average adult (8400 kJ / 2000 kcal).
** % coverage of the Nutrient Reference Value.

5

35'

2/5

INGREDIENTS

METHOD

Nutritional information

Nutritional declaration

Per portion (1/4 of total)

% RI*

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