Thu, May 24 2012

cod potato and spring onion stew

The inspiration for this one comes from conversations with Icelandic and Danish friends who prize their cod. Traditionally, they prepare it in lots of different ways ? pickled, salted, dried or smoked.
Ingredients
• 1 onion, peeled and finely chopped • 1 leek, washed and finely sliced extra virgin olive oil • 2 medium courgettes, halved lengthways • 1kg/2¼lb potatoes, peeled • 2 anchovies • 1 wineglass white wine • 565ml/1 pint milk • 565ml/1 pint stock • 1kg/2¼lb cod fillet, skinned and pinboned • salt and freshly ground black pepper • a handful of fresh flat-leaf parsley, roughly chopped • a bunch of spring onions, finely sliced juice of ½ a lemon
Nutrition Information
Serving Size 1 (830g) Recipe makes 4 servings Calories 562 Calories from Fat 66 (11%) Amount Per Serving %DV Total Fat 7.4g 11% Saturated Fat 3.6g 18% Monounsaturated Fat 1.8g Polyunsaturated Fat 1.1g Trans Fat 0.0g Cholesterol 128mg 42% Sodium 307mg 12% Potassium 2673mg 76% Total Carbohydrate 60.8g 20% Dietary Fiber 7.4g 29% Sugars 6.2g Protein 56.5g 112%
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In an appropriately sized large pan, slowly fry your onion and leek with around 5 tablespoons of olive oil for 5 minutes until soft and tender. With a teaspoon, remove and discard the fluffy tasteless core from the courgettes and grate the rest into the pan. Chop the potatoes into rough 2cm/1 inch dice and add to the pan. Give everything a good stir and then add the anchovies. Turn the heat up and add the white wine. Allow to cook down by half before adding your milk and stock. Bring to the boil and simmer for half an hour until the potatoes are tender. At this point add your cod and simmer for a further 15 minutes until the flesh flakes away ? feel free to stir and break up the fish, but it's quite nice to leave some big chunks as well. Season carefully to taste. Divide between your bowls, and serve with a small handful of parsley and spring onion dressed with a little olive oil and lemon juice.

Try this: Sprinkle a little orange zest over the parsley and spring onion. It really works with the cod.

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