White Fish with Vegetable Stew

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White Fish with Vegetable Stew
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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
948
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie948 kcal(45 %)
Protein65.42 g(67 %)
Fat58.52 g(50 %)
Carbohydrates46.09 g(31 %)
Sugar added0 g(0 %)
Roughage12.84 g(43 %)
Vitamin A492.51 mg(61,564 %)
Vitamin D2.38 μg(12 %)
Vitamin E4.07 mg(34 %)
Vitamin B₁0.47 mg(47 %)
Vitamin B₂0.61 mg(55 %)
Niacin20.31 mg(169 %)
Vitamin B₆1.4 mg(100 %)
Folate152.44 μg(51 %)
Pantothenic acid1.9 mg(32 %)
Biotin6.22 μg(14 %)
Vitamin B₁₂2.47 μg(82 %)
Vitamin C128.9 mg(136 %)
Potassium1,996.49 mg(50 %)
Calcium651.37 mg(65 %)
Magnesium190.39 mg(63 %)
Iron3.52 mg(23 %)
Iodine2.39 μg(1 %)
Zinc3.66 mg(46 %)
Saturated fatty acids25.05 g
Cholesterol190.23 mg

Ingredients

for
4
Ingredients
2 tablespoons olive oil
4 Cod (about 200g each)
For the ratatouille
4 tablespoons olive oil
2 onions (peeled and finely sliced)
2 Eggplant (cubed)
3 zucchini (cubed)
2 cloves garlic (finely chopped)
3 red peppers (seeded and cubed)
2 cups canned tomatoes
1 teaspoon 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

1.
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.
2.
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.
3.
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.
4.
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.
5.
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.
6.
To serve, spoon some of the ratatouille onto a plate and top with a cod fillet. Serve the warm polenta on the side.