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+ servings

Mediterranean Cod Stew

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Experience the warmth of a Mediterranean winter with this delightful cod stew, featuring tender chunks of cod, vibrant tomatoes, and zucchini, all simmered to perfection. The rich flavors combine beautifully to create a comforting dish that's ideal for chilly evenings. Don’t hesitate to add your own twist—perhaps a splash of white wine or a favorite herb—to make it your own!
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Winter
Cuisine: Global (Mediterranean-inspired)
Calories: 320

Ingredients
  

  • 600 g cod fillets, cut into chunks
  • 400 g canned diced tomatoes (with juice)
  • 200 g zucchini, sliced
  • 200 g onion, diced
  • 3 cloves garlic, minced
  • 500 ml vegetable broth
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • to taste Salt
  • to taste Freshly cracked black pepper
  • for garnish Fresh mint leaves
  • Optional A squeeze of fresh lemon juice optional
  • Optional Crusty bread for serving optional

Equipment

  • Deep fryer or large pot
  • Chef's knife
  • Cutting board
  • Mixing spoon
  • Ladle

Method
 

  1. In a large pot, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
  2. Add the minced garlic, dried oregano, and dried thyme, cooking for another minute until fragrant.
  3. Pour in the canned diced tomatoes with their juice and vegetable broth. Stir well to combine.
  4. Bring the mixture to a simmer, then add the sliced zucchini. Cook for about 10 minutes, or until the zucchini is tender but still holds its shape.
  5. Carefully add the cod chunks to the pot. Simmer for an additional 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
  6. Season with salt and freshly cracked black pepper to taste.
  7. Remove from heat and let it rest for a couple of minutes. Serve hot, garnished with fresh mint leaves and an optional squeeze of lemon juice. Enjoy with crusty bread if desired!

Nutrition

Calories: 320kcalCarbohydrates: 25gProtein: 30gFat: 12gSodium: 450mgPotassium: 700mgFiber: 3gSugar: 6gVitamin A: 800IUVitamin C: 12mgCalcium: 70mgIron: 1.8mg

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