Name: Cod and vegetable stew
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: 11 oz Atlantic cod fillet, cut into 1-inch pieces; 5 oz Yukon Gold potato, cut into 1/2-inch dice; 1 tsp extra virgin olive oil; 1/2 medium yellow onion, diced; 2 cloves garlic, minced; 1 stalk celery, sliced; 2/3 cup canned diced tomatoes; 1 cup low-sodium vegetable broth; 1 tsp dried thyme; 1/4 tsp salt; 1/2 tsp black pepper; 1 1/2 tbsp fresh parsley, chopped; 2 tsp lemon juice

Nutrition

Per serving

427 calories

Protein: 56g; 50% of calories
Carbs: 40g; 36% of calories
Fat: 8g; 15% of calories

Instructions

Prep 15 min · Cook 25 min

Heat the oil in a small pot over medium heat. Add the onion, celery, and garlic. Cook for 5 minutes until the vegetables begin to soften.
Stir in the potatoes, diced tomatoes, vegetable broth, thyme, salt, and pepper. Bring the liquid to a boil, then reduce the heat to low, cover, and simmer for 15 to 18 minutes. Check that a potato piece is tender when pierced with a fork before proceeding.
Add the cod pieces to the pot, pressing them gently into the liquid. Cover and simmer for 5 to 7 minutes until the fish is opaque. Done when flakes easily and is opaque in the center, 145°F.
Remove the pot from the heat. Stir in the parsley and lemon juice. Taste and add a tiny pinch of salt if needed, then ladle the stew into a bowl.

Nutrition

Ingredients

Instructions

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