Mediterranean Cod Stew

Name: Mediterranean Cod Stew with Zucchini Parmesan Chips
Total time: 30 min
Yield: 2, 3 or 4 people
Ingredients: 350 Grams of Cod fillet; 1 Piece of Red onion; 3 Piece of Garlic cloves; 1 Piece of Lemon; 1 Tbsp of Olive oil; 70 Grams of Tomato paste; 400 Grams of Chopped tomatoes; 200 ML of Water; 1 Piece of Vegetable stock cube; 2 Grams of Dried thyme; 2 Grams of Smoked paprika powder; 2 Grams of Chilli flakes; 1 Tsp of Salt; 1 Tsp of Black pepper; 15 Grams of Fresh parsley; 1 Piece of Large zucchini; 60 Grams of Parmesan

with Zucchini Parmesan Chips

Enjoy this savoury and fragrant seafood dish!

Cals 432 · Prot 57 · Carbs 34 · Fat 12

Low Carb

30 min

Mediterranean Cod Stew with Zucchini Parmesan Chips

Enjoy this savoury and fragrant seafood dish!

Cals 432 · Prot 57 · Carbs 34 · Fat 12

Low Carb

Ingredients

Stew

Cod fillet 6*

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 15*

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 4*

60 Grams

Allergens

*6 Fish, *15 Celery, *4 Milk

Due to production methods, we cannot guarantee our products are completely free from any allergen such as Peanuts, Tree Nuts, Sesame Seeds, Milk, Egg, Fish, Crustaceans, Molluscs, Soya, Wheat, Gluten, Lupin, Mustard, Sulphur dioxide and Celery.

Nutritional information

Per Serving*
Energy (kJ/kcal)	1808 / 432
Fats (g)	11.7
of which saturated (g)	5.5
Carbohydrates (g)	34
of which sugars (g)	17.2
Fibers (g)	9.6
Proteins (g)	57
Salt (g)	1.8

*The nutritional information only applies to ingredients supplied by Hello Chef. The cooking process and additional ingredients added at home will affect total values.

Before you start

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

Instructions

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.

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.

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 paste, chopped tomatoes, measured water, stock cubes, thyme, smoked paprika and a pinch of chilli flakes (spicy!). Bring to a boil and simmer, uncovered, for 15-20 min.

4 Add

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

Tip! Remember to taste before adding salt. Tasting while cooking is important to get it just right!