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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (374g) Recipe makes 4 servings |
||
| Calories 277 | ||
| Calories from Fat 76 | (27%) | |
| Amount Per Serving | %DV | |
| Total Fat 8.5g | 13% | |
| Saturated Fat 1.3g | 6% | |
| Monounsaturated Fat 5.2g | ||
| Polyunsaturated Fat 1.4g | ||
| Trans Fat 0.0g | ||
| Cholesterol 97mg | 32% | |
| Sodium 208mg | 8% | |
| Potassium 1252mg | 35% | |
| Total Carbohydrate 7.1g | 2% | |
| Dietary Fiber 1.9g | 7% | |
| Sugars 3.9g | ||
| Protein 41.7g | 83% | |
Merluzzo Stufato (Stewed Cod)
By: Chef Kate
Jan 15, 2008
A Mary Ann Esposito recipe, this is very easy, quick and delicious. Healthy too!
SERVES 4
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion, diced
- 2 celery ribs, diced
- 2 cups plum tomatoes, coarsely chopped
- 1 tablespoon capers, drained and minced
- 1 bay leaf
- 2 tablespoons flat leaf parsley, chopped
- 2 lbs cod, fresh, cut into chunks
- fine sea salt
Directions
1
In a large skillet, heat the olive oil over medium heat.2
Add the onion and celery and cook until soft.3
Stir in the tomatoes, capers, bay leaf, and parsley and simmer, covered, for 3 to 4 minutes.4
Add the cod, cover, and cook over low heat for about 8 minutes, or until the fish flakes easily with a fork.5
Add salt to taste and serve.6
Variation: The fish can also be served as a sauce over spaghetti.
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- Course > Main Dish
- Main Ingredient > Seafood > Fish > Saltwater > Cod
- Cuisine > European > Southern (Mediterranean) > Italian
- Preparation > Time to Make > < 30 mins
- Preparation > Simple
- Dietary > Lighter Fare
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Featured Reviews for This Recipe
From: Divalicious *808*
On Apr 11, 2008
The DH & I loved this! Followed the recipe but tweaked it a bit using what I had on hand. Used a can of fire roasted tomatoes and to up the veggie factor I threw in half of a red bell pepper and a few baby carrots, both finely diced. We love spice so I seasoned with red pepper flakes, lots of freshly ground black pepper, grey sea salt and some dried mediterranean oregano. Serve this yummy stew over couscous cooked in stock tossed with fresh parmesan, baby peas & green onions. Thank you for posting this wonderful recipe!
From: ~Rita~
On Mar 7, 2008
This was Fabulous! Lot and lots of flavor. I used a bit of thinly sliced zucchini and canned tomatoes (28 ounces) with roasted garlic. I like my capers whole so I didn`t chopped them, I did rinse then to remove some of the brine. Before adding the fish I seasoned it with Golden Spice Mix. The sauce was a great! I served with fresh home made rye bread courtesy of my DS. Thanks for the healthy goodness.
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