White Fish with Vegetable Stew

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White Fish with Vegetable Stew
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Health Score:
85 / 100
1 hr 30 min.

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie819 cal.(39 %)
Protein50 g(51 %)
Fat57 g(49 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage6.7 g(22 %)
Vitamin A0.5 mg(63 %)
Vitamin D3.1 μg(16 %)
Vitamin E6.5 mg(54 %)
Vitamin K37.9 μg(63 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.4 mg(36 %)
Niacin18.1 mg(151 %)
Vitamin B₆0.9 mg(64 %)
Folate114 μg(38 %)
Pantothenic acid1.6 mg(27 %)
Biotin14.8 μg(33 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C62 mg(65 %)
Potassium1,616 mg(40 %)
Calcium377 mg(38 %)
Magnesium130 mg(43 %)
Iron4 mg(27 %)
Iodine481 μg(241 %)
Zinc2.9 mg(36 %)
Saturated fatty acids30.3 g
Uric acid315 mg
Cholesterol146 mg
Complete sugar12 g


2 Tbsps olive oil
4 Cod (about 200g each)
For the ratatouille
4 Tbsps olive oil
2 onions (peeled and finely sliced)
2 Eggplant (cubed)
3 Zucchini (cubed)
2 cloves garlic cloves (finely chopped)
3 red peppers (seeded and cubed)
2 cups canned Tomatoes
1 tsp Coriander (crushed)
1 handful fresh Basil
For the polenta
1.333 cups Polenta
½ cup butter
1 ¼ cups Parmesan (grated)
How healthy are the main ingredients?
PolentaTomatoParmesanolive oilolive oilBasil

Preparation steps

First make the ratatouille. Heat the oil in a pan and add the onion, frying until soft and light gold. Add the aubergines, coat thoroughly in the oil and cook for a further two minutes. Add the courgettes and stir through, then repeat with the garlic and peppers.
Add the coriander seeds and season and cook very gently for around 40 minutes. Add the tomatoes, breaking them down gently into the pan and cook very gently for another 30 minutes until the vegetables are soft. Stir in the basil and set aside.
Meanwhile for the polenta, bring 1.7 litres water to the boil and add salt. Slowly whisk in the polenta. As soon as it comes to the boil it will start to blip, so cover with a lid and turn the heat down to minimum.
Cook for 30 minutes, stirring every 3-4 minutes, making sure you push the spoon into all sides of the pan. After 30 minutes add a little more water until the consistency is like thickly whipped cream. Cook for another 10-15 minutes. Remove the pan from the heat and stir in the butter and Parmesan. Season and keep warm.
Preheat the oven to 200°C (180 fan) | 400°F | gas 6. Heat the oil in a frying pan, season the cod and sear on all sides in the pan. Transfer to a baking sheet and cook in the oven for 7-10 minutes until just flaking.
To serve, spoon some of the ratatouille onto a plate and top with a cod fillet. Serve the warm polenta on the side.