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Ингредиенты
- 4 x 170 g, (6oz) cod fillets, pin boned
- 2 x 400 g, (14oz) can chick peas, liquid removed and washed
- 900 gm Courgettes, trimmed and minced (2lb)
- 6 Tbsp. Extra virgin extra virgin olive oil
- 1 tsp Minced fresh rosemary leaves
- 1 x Bay leaf
- 1 lrg Onion, finely diced
- 1 stk celery, trimmed and minced
- 1 med Carrot, minced
- 1 sm Fresh red chilli, seeded and minced
- 4 x Sun dry tomatoes, finely diced
- 150 ml Fish stock, (5fl ounce) Salt and freshly grnd black pepper
- 2 Tbsp. Minced fresh flat leaf parsley
- 1/2 x Lemon, juice of
- 3 Tbsp. Plain flour
- 2 x Fat garlic cloves, sliced
Инструкции
- Heat one third of the oil in a deep pan till warm. Add in the rosemary and bay leaf and cook for 1 minute. Stir in the onion, celery, carrot and chilli and cook for 7-8 min till soft. Add in the courgette and sun dry tomatoes and cook for a further 3-5 min till the courgettes are al dente. Add in the chick peas and stock and simmer for 10 min. Add in the parsley, lemon juice and seasoning and simmer for 5 min.
- Meanwhile, spread the flour on a flat plate and season with salt and pepper. Heat the remaining oil in a frying pan, add in the garlic and fry for 3 min, then remove and throw away them. Coat the fish in the seasoned flour and add in them to the pan, skin side down. Cook for 5 min till golden, then flip the fish over and cook for a further 3 min. The fish should just flake. Divide the stew among 4 warmed deep plates and place the fish on top. Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 406g | |
| Recipe makes 4 servings | |
| Calories 537 | |
| Calories from Fat 279 | 52% |
| Total Fat 31.45g | 39% |
| Saturated Fat 4.28g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 184mg | 8% |
| Potassium 988mg | 28% |
| Total Carbs 57.0g | 15% |
| Dietary Fiber 7.3g | 24% |
| Sugars 18.16g | 12% |
| Protein 11.58g | 19% |
