Cod with Spanish Bean Stew
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(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
451
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 451 cal. | (21 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 32.7 μg | (55 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.4 mg | (120 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 689 mg | (17 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 232 μg | (116 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 397 mg | |||
| Cholesterol | 89 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Tbsp olive oil
- 1 small onion (finely chopped)
- 1 clove garlic cloves (minced)
- ½ cup Chorizo (diced)
- 1 cup canned Tomatoes
- 2 cups canned chickpeas (drained)
- 2 cups low-sodium chicken stock
- bay leaves
- 14 ozs skinless Cod (pin-boned and cut into portions)
- 1 cup baby Spinach (washed)
- cilantro (finely chopped)
- salt
- freshly ground Black pepper
Preparation steps
1.
Heat the oil in a large casserole dish set over a moderate heat until hot. Add the onion, garlic, and chorizo, sautéing for 5 minutes.
2.
Add the chopped tomatoes, chickpeas, bay leaf, and stock, stirring well. Bring the broth to a simmer and then cover with a lid and reduce the heat to low.
3.
Simmer very gently for 20 - 25 minutes until the chickpeas are tender. Remove the lid, sit the cod fillet on top, of the stew and season with salt and pepper.
4.
Cover with a lid and cook for a further 5 - 7 minutes until the cod is firm yet springy to the touch and starting to flake.
5.
Stir through the spinach leaves and season the stew to taste. Ladle the stew into bowls and top with the cod and a garnish of chopped coriander.
