Estimated Nutrition (whole recipe, rough)
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Turnip | 1 medium (122g) | 34 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| 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 tablespoons cooking oil
- 1 onion, chopped
- 4 cloves garlic, cut into thin slices
- 3 tablespoons tomato paste
- 1 1/2 teaspoons cumin
- 1/4 teaspoon dried red pepper flakes
- 1/2 teaspoon fresh-ground black pepper
- 1 teaspoon salt
- 1 quart canned low-sodium chicken broth or homemade stock
- 3/4 pound boiling potatoes (about 2), peeled and cut into 1-inch pieces
- 3 carrots, cut into 1-inch pieces
- 1 turnip, peeled and cut into 1-inch pieces
- 2 zucchini, cut into 1-inch pieces
- 1 1/2 pounds cod fillets, cut into 1 1/2-inch chunks
- 3 tablespoons chopped fresh parsley
Directions
In a large pot, heat the oil over moderately low heat. Add the onion and garlic and cook, stirring occasionally, until the onion is translucent, about 5 minutes. Stir in the tomato paste, cumin, red-pepper flakes, black pepper, and 1/2 teaspoon of the salt. Cook, stirring, for 2 minutes.
Add the broth and bring to a simmer. Add the potatoes and carrots and simmer for 10 minutes. Stir in the turnip, zucchini, and the remaining 1/2 teaspoon salt. Simmer for 10 minutes longer. Add the cod, bring back to a simmer, and cook until just done, about 3 minutes. Serve the stew topped with the parsley.
FISH ALTERNATIVES:
Any relatively firm, white-fleshed fish will work well. Try rockfish, grouper, or for a special treat, halibut. Be sure to remove the skin before adding the fish to the pot.
Recipe reprinted by permission of Food and Wine. All rights reserved.
Category:Tunisian Recipes
Category:Tunisian Soups