This Italian Cod Potatoes and Olives Stew is absolutely delicious. It is so easy make, and perfect for when you want to treat yourself with a yummy but nutritionally balanced meal. Perfect for the Summer!
I have used cod, but this fish stew recipe works with any other white fish. I will show how to reduce the metabolic impact of the potatoes, creating resistance starch, so you can have your cod and potatoes
What you need for this Cod Potato and Olives Stew
- Cod or any fresh white fish, like hake for example. I would recommend using fresh white fish, but frozen fish would be good too, although you will need to review cooking time.
- Potatoes
- Black olives
- Plum tinned tomatoes
- Red onion
- Extra-Virgin Olive Oil
- Organo
Healthy tip: What is resistance starch
“Resistant starch is the portion of starch that is not digested in the small intestine and is fermented in the colon by microorganisms, resulting in the formation of short-chain fatty acids, which may be associated with some metabolic effects.”
Healthy tip: How to create resistant starch in potatoes.
The metabolic impact of potatoes, changes according to the way they are cooked. When they are boiled and overcooked, the starch present in the potatoes, is released more quickly raising blood sugar levels considerably.
This is very simple: cook the potatoes until they are cooked through but still firm, let them cool off and then put them back into the stew in the last couple of minutes! All instructions in the recipe below.
Make it healthier
You can a side of blanched green beans, or long-leaf spinach wilted in a pan with some garlic and chili.
How to make this Italian Cod, Potato and Black Olives Stew
I hope you enjoy this recipe.
Ingredients
- 2 Fillets Cod or any fresh white fish, like hake for example.
- 2 Potatoes medium
- 15 Black olives pitted
- 1 tin Plum tomatoes
- 1 Red onion big
- 2 tbsp Extra-Virgin Olive Oil
- a pinch Oregano
- a dash chili flakes optional
- a dash Turmeric optional
- Sea salt to taste
Instructions
- Peel and slice the onion and and place it in a non-stick pan with 2 tbsp of extra-virgin olive oil and a dash of chili (otional).
- Let it sweat at low heat for 4-5 min, then add the plum tomatoes, roughy chopped uo with all the juice, and the pitted black olives, and let it cook for at least 5 min.
- In the meantime peel the potatoes and cut then roughly in medium pieces, ( like a potato chip) and add them to the tomatoes sauce cooking them for other 10-12 min, adding a little water.
- At this point remove the 3/4 of the potatoes, and place them in a bowl, to cool.
- In the meatime add the cod to the pan and let it cook for other 8 min, then add the rest of the potatoes again.
- Let all the flavors blens together by cooking for another 2 min.
- You are ready to serve!
