Cauliflower dal
Aromatic spices enhance the flavour of lentils and vegetables in this Indian-style dish. Brown rice makes a great accompaniment.
Eat well
Smoky cod stew
This hearty stew is inspired by an Icelandic recipe, but is lower in salt than the traditional recipe.
Meal type: Main meal
Serves: 2
Preparation time: 10 minutes
Cooking time: 40 minutes
1. Heat the oil in a medium, non-stick saucepan and fry the onion, leek, potatoes and courgette over a medium heat for 3-4 minutes until beginning to soften.
2. Stir in the paprika and flour and cook over the heat for a further 1 minute before adding in the white wine (or extra stock). Bring to the boil, stirring, and bubble for 2-3 minutes or until most of the liquid has evaporated.
3. Add the stock, milk and a good 6-8 grinds of pepper then return to the boil. Reduce the heat and simmer gently for about 20 minutes or until the potatoes are tender.
4. Reduce the heat until the soup is barely simmering and add the pieces of fish. Push the fish under the liquid but avoid stirring to keep the chunks intact. Leave to cook for 10 minutes.
5. Serve the soup in deep bowls with plenty of chopped fresh parsley and a good squeeze of lemon juice.
Cook’s tips
- Try a squeeze of fresh orange juice over the soup instead of lemon. The flavour is good with both the paprika and the cod.
- For an extra chunky bowlful, add 50g (2oz) frozen sweetcorn with the vegetables.
- This soup is best eaten on day of making. Not suitable for home freezing.
Nutritional Information
Each Portion Contains:
Energy
1527kJ
363kcal
18%
Carbs
37g
-
Fat
6.6g
Low
9%
Saturates
2.1g
Low
11%
Sugar
15.4g
Low
17%
Salt
0.66g
Low
11%
% = an adult's reference intake
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Ingredients
1½ tsp rapeseed or olive oil
1 large onion, finely chopped
1 small leek, finely chopped
115g (4oz) baby potatoes, diced
1 small courgette, diced
½ tsp smoked paprika
2 tsp plain flour
75ml (3fl oz) dry white wine (or extra stock)
300ml (½ pint) home-made or low-salt vegetable stock
250ml (8fl oz) semi-skimmed milk
Freshly ground black pepper
225g (8oz) fresh cod loin or fillet, cut into large bite-sized pieces
Chopped fresh parsley, lemon juice to serve
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