recipe image

High in protein and low in fat, this rustic stew is unbelievably tasty, with chunks of cod simmered alongside diced tomatoes, potatoes and a sautéed mix of onions, carrots and herbs.

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Cal/Serv:
253

Yields:

6

Prep Time:

0

hours

15

mins

Total Time:

0

hours

45

mins

2
tsp.

olive oil

1


large onion

4


large carrots

3


large cloves garlic

1
tsp.

fennel seeds (optional)

1/2
tsp.

dried thyme

Kosher salt and pepper

1


can low-sodium chicken broth

2
lb.

potatoes

1


can diced tomatoes

1


can tomato sauce

1
lb.

cod or scrod fillets

  1. Heat the oil in a 4- to 5-qt pot over medium heat. Add the onion and carrots and cook, covered, stirring occasionally, until onions are tender, 6 to 8 minutes.
  2. Stir in the garlic, fennel seeds (if using), thyme, and ½ tsp each salt and pepper and cook, stirring, for 1 minute.
  3. Stir in the broth, potatoes and 2 1/4 cups water and bring to a boil. Reduce heat and simmer, covered, until the potatoes are tender, 8 to 10 minutes.
  4. Add the tomatoes (and their juices) and tomato sauce and return to a simmer. Stir in the cod and simmer until opaque throughout, 4 to 5 minutes.

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