Mediterranean Cod Stew

with Zucchini Parmesan Chips

photo
low-carb
Share!
low-carb
Share!

Instructions

photo

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 deeply golden and crispy.

photo

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.

photo

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.

photo

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.

photo

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.

Enjoy this savoury and fragrant seafood dish!

Cooking Time: 30 min

Cals 540 · Prot 44 · Carbs 54 · Fat 12

Dairy-Free

Ingredients

Number of people

Seafood

Cod fillet 350 Grams

Stew

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

Enjoy this savoury and fragrant seafood dish!

Cooking Time: 30 min

Cals 540 · Prot 44 · Carbs 54 · Fat 12

Dairy-Free

Instructions

photo

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 deeply golden and crispy.

photo

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.

photo

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.

photo

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.

photo

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.

Ingredients

Number of people

Seafood

Cod fillet 350 Grams

Stew

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
opened box

Making your mouth water?

Hello, flavor! Get all you need to whip up delicious meals right to your door.

Discover Our Boxes

You might also like...