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Seafood Recipes

ITALIAN-STYLE FISH STEW WITH KALE AND GNOCCHI

ITALIAN-STYLE FISH STEW

Italian-style fish stew with kale and gnocchi. This is a hearty Italian-inspired meal that takes no time to prepare thanks to a few store-cupboard heroes!

Recipe courtesy: Love Seafood

Skill Level: Easy

Serves: 4

Course: Dinner

Prep time: 15 minutes

Cooking time; 20 minutes

  • 400g boneless, skinless cod loin or fillets
  • 1 reduced-salt vegetable stock cube
  • 500ml passata with garlic
  • 400g can chopped tomatoes
  • 2 tsp dried oregano or mixed Italian herbs
  • 500g pack gnocchi
  • 1 bag chopped kale, stalks removed
  • Crusty bread, to serve (optional)

Method

 

  1. Prepare the fish by patting it dry with kitchen roll, then cut it into 5cm chunks. Cover and set aside.
  2. Dissolve the stock cube in 500ml boiling water.
  3. Put the passata, chopped tomatoes, herbs and stock into a large pan. Bring to the boil, then reduce to a simmer for 10 minutes, allowing the liquid to reduce by one third.
  4. Add the gnocchi and kale and bring back to a simmer to allow the gnocchi and kale to cook through.
  5. Gently drop the cod chunks into the stew and cook for a further 3-4 minutes, or until the cod is cooked through and flakes easily.
  6. Serve the stew in large bowls, with fresh crusty bread, if desired.

Tips

 

Cod loin tends to be a little firmer and will hold together better than cod fillets, but either option will taste delicious! Leftovers can easily be reheated for lunch the next day.

Nutritional information per servings

  • Calories 342kcal
  • Fat 2g
  • Saturates 0.3g
  • Carbs 51.8g
  • Sugars 10.4g
  • Fibre 5.8g
  • Protein 26.3g
  • Salt 2.4g
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