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Fish Stew

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Total time: 30 minutes

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Serves 4

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5.46 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

1 tb - Butter, without salt


1 tb - Oil, olive


1 pc - Small onions, raw


1 pc - Medium carrots, raw


1 tb - Flour, wholemeal (wheat), plain


2 pcs - Small sweet potato, white, unpeeled, fresh, raw


400g - Fish, cod, fillet raw


4 cup - Water


½ tsp - Spice, paprika


1 dash - Salt, table


¼ tsp - Pepper, black


4 slices - Bread, French, whole wheat

UTENSILS

Chopping board, Knife, Cooking pot with lid

INSTRUCTIONS

1. Heat the butter and olive oil in a cooking pot over medium heat.


2. Add onions and carrots and sauté until tender, about 3 mins.


3. Stir in flour and sweet potatoes and sauté for 1 minute.


4. Add the water and bring to a boil.


5. Add fish, paprika, salt and pepper. Cover and simmer, stirring occasionally until sweet potatoes are tender, about 15- 20 minutes.


6. Remove from the heat. Ladle into serving bowls and serve with toasted whole -wheat French bread on the side.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 448g

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Energy (kcal)

284.95

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Carbs (g)

22.44

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Proteins (g)

23.57

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Fats (g)

10.01

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Fibre (g)

5.46