Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 pounds cod, cut into 4 steaks
- salt 1/4 cup Lemon Juice
- 2 carrots, scraped and thinly sliced
- 2 pounds small potatoes, peeled and thinly sliced
- 2 medium onions, halved and thinly sliced
- 2 cloves garlic, chopped (optional)
- freshly Ground Pepper
- 1/4 teaspoon oregano
- 1 cup dry White Wine
- 4 cups fish stock
- 4 tablespoons Olive Oil
Directions
Put the fish steaks into a casserole, preferably earthenware, large enough to hold them in a single layer.
Season with salt and the lemon juice.
Cover with a layer of carrots, then a layer of half the potaotes, then the onions and garlic, and the rest of the potatoes.
Season with salt, pepper, and oregano.
Pour in the wine, fish stock, and olive oil.
Bring to a boil, reduce the heat, and simmer until the potatoes and carrots are tender, about 30 minutes.
Serve in soup bowls accompanied by crusty bread and butter. With the addition of dessert, or cheese, this makes a splendid lunch or dinner.
Category:Chilian Recipes
Category:Chilian Soups