Mediterranean Cod Stew

with Zucchini Parmesan Chips
Enjoy this savoury and fragrant seafood dish!
Cals 540 · Prot 44 · Carbs 54 · Fat 12
Low-Carb
Calorie smart
Try Hello Chef Now
30 min
Mediterranean Cod Stew with Zucchini Parmesan Chips
Enjoy this savoury and fragrant seafood dish!
Cals 540 · Prot 44 · Carbs 54 · Fat 12
Low-Carb
Calorie smart
Try Hello Chef Now
Download PDF
Ingredients
Number of People:
Stew
Cod fillet
350 Grams
Red onion
1 Piece
Garlic cloves
3 Piece
Lemon
1 Piece
Olive oil
1 Tbsp
Tomato paste
70 Grams
Chopped tomatoes
400 Grams
Water
200 ML
Vegetable stock cube
1 Piece
Dried thyme
2 Grams
Smoked paprika powder
2 Grams
Chilli flakes
2 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
To serve
Fresh parsley
15 Grams
Zucchini Parmesan Chips
Large zucchini
1 Piece
Parmesan
60 Grams

Tips for fussy eaters

Prepare a separate batch without capers, anchovies or chilli flakes and serve with rice.

Pro tip

Remember to taste before adding salt. Anchovies, capers and stock cubes all bring natural saltiness to this dish.

Before you start

Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.

Instructions

Bake

1 Bake

Preheat the oven to 200°C/180°C fan. Slice the zucchini as thinly as possible. Grate the parmesan. Place the sliced zucchinis on a lined baking tray. Top each zucchini slice with Parmesan. Bake for 20-25 min or until golden and crispy.
Prep

2 Prep

Chop the cod into large chunks. Peel and mince the onion and garlic. Wash the lemon thoroughly and grate its zest with a fine blade, taking care to avoid its bitter white pith.
Fry

3 Fry

Heat a pan over a medium-high heat with a drizzle of oil. Add the onion and fry with a pinch of salt for 5 min until translucent. Add the garlic and cook for 2 min. Add the tomato pastechopped tomatoesmeasured waterstock cubesthymesmoked paprika and a pinch of chilli flakes (spicy!). Bring to a boil and simmer, uncovered, for 15-20 min.
Add

4 Add

Add the cod and cook for 4 min further or until the seafood is cooked through. Finally, add 0.5/0.75/1 tsp of grated lemon zest and season with salt and pepper.
Serve

5 Serve

Chop the fresh parsley. Divide the stew among bowls. Garnish with the parsley. Serve the zucchini Parmesan chips to the side.

Tips for fussy eaters

Prepare a separate batch without capers, anchovies or chilli flakes and serve with rice.

Pro tip

Remember to taste before adding salt. Anchovies, capers and stock cubes all bring natural saltiness to this dish.

Allergens

May contain the following items and their products: crustaceans, peanuts, soybeans, tree nuts, sesame seeds, fish, eggs, milk, gluten, celery, mustard, sulphur dioxide and sulphites.
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