FISHERMAN'S STEW

  • 03/12/2015
  • Easy
  • 6
  • 60 min

Marinated filet of cod fried with a little olive oil and combined with potatoes in a thick and creamy hot stew to start off a perfect Christmas Eve dinner.

Ingredients

  • 1 kg filet of cod (or other fish as desired)
  • 600 g potatoes
  • 3 cloves garlic
  • 50 ml olive oil
  • 3 tbsp lemon juice
  • 150 g onions
  • 50 ml dry white wine
  • 1 tbsp parsley, chopped
  • 2 tbsp Podravka plain flour
  • 1 tbsp Vegeta

Preparation

  1. 1.
    Cut the fish into pieces, sprinkle with the juice of one lemon and 1 spoon of Vegeta. Marinate the fish for 10 minutes before coating each piece with flour.
  2. 2.
    In a skillet, heat olive oil and fry the marinated fish for 5 minutes on each side. Remove from the skillet and keep warm.
  3. 3.
    Fry chopped onion in the remaining olive oil, add diced potatoes, season with a pinch of salt, and top with water to cover the potatoes. Cook on low heat for about 15 minutes or until done.
  4. 4.
    Add the fried fish and minced garlic on top of the potatoes. Add a little bit of water if necessary and continue to cook for another 10 minutes.
  5. 5.
    Shortly before the fish and potatoes are done, add the wine and chopped parsley.

Advice

Use a large shallow casserole dish or Dutch oven and shake vigorously from time to time rather than stir. If you prefer a thick stew, mash some of the potatoes with a fork.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 437 / 1.827 - -
Fat g 13,39 - -
- saturated fatty acids g 2,06 - -
- monounsaturated fatty acids g 8,70 - -
- polyunsaturated fatty acids g 2,22 - -
Carbohydrates g 26,91 - -
Dietary fibre g 4,63 - -
Protein g 49,56 - -
Salt g 0,15 0 0
Vitamin A μg 151,04 4 3
Vitamin D μg 110,00 55 55
Pantothenic acid mg 0,92 13 13
Potassium mg 1.758,17 48 48
Calcium mg 99,71 10 10
Phosphorous mg 585,74 73 73

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)