Trawlermaris Stew
Because of its abundance and succulent thick white fillets, cod has been popular in many countries since medieval times. This recipe is based on a stew that has been popular for centuries in the remote fishing villages of the French Basque. If you have the time, it is worth making your own fresh fish stock for a fuller flavour. Serve in soup bowls with crusty French bread on the side.
Ingredients
- 1 1/2 lb cod fillet
- Salt and freshly ground black pepper
- 1 large onion
- 2 cloves garlic
- 1 green pepper
- 2 tablespoons virgin olive oil
- 1 lb potatoes
- 6 medium tomatoes
- 1/2 pint fish stock
- 1 teaspoon dried oregano
- Fresh parsley for garnish
Instructions
- Skin the cod fillet, then wash and pat dry. Cut into 8 pieces and season generously.
- Peel and finely chop the onion and garlic. Halve and de-seed the green pepper, then slice it into strips.
- Heat the oil in a flameproof casserole and add the onion, garlic and pepper, then cook for 5 minutes, until the onion is transparent.
- Meanwhile, scrub the potatoes and dice them into large pieces, and quarter the tomatoes.
- Add the potatoes, stock and oregano to the casserole. Cover and simmer for 20 minutes, then add the tomatoes and arrange the fish pieces on top. Cover and simmer for a further 10 minutes.
- Chop the parsley, sprinkle it over the casserole and serve immediately.
Calories: 352 kcal
Carbohydrates: 32 g
Protein: 36 g
Fat: 9g
Saturated Fat: 1 g
Cholesterol: 73 mg
Sodium: 298 mg
Potassium: 1773 mg
Fiber: 6 g
Sugar: 8 g
Vitamin A: 1729 IU
Vitamin C: 76 mg
Calcium: 97 mg
Iron: 3 mg