A really tasty light soupy stew – serve with rice for a complete meal.
Serves
2 Prep
10 minutesCook
10 minutesEach 335g serving contains (excludes serving suggestion)
KCal
136
Carbs
3.1g
Fibre
2.0g
Protein
23.8g
Fat
2.7g
Saturates
0.4g
Sugars
1.6g
Salt
0.56g
Fruit/Veg Portion
0
Ingredients
Ingredients
250g cod fillet, cubed
1 tsp sesame oil
5cm piece dried seaweed
2 spring onions, sliced
2 shiitake mushrooms, sliced
450ml fish or vegetable stock
25g baby leaf spinach
25g Chinese leaves, chopped
1 tsp red miso
freshly ground black pepper
Method
Method
Recipe tips
- Dried seaweed is available from good health food shops and some supermarkets. Low in fat and highly nutritious, there are lots of varieties and add great flavour to a dish.
- You could use salmon, fresh tuna, haddock or prawns instead of cod.
- For a vegan version, use extra shiitake mushrooms and some tofu.
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Total Cook Time (in minutes)
45 mins
Special Diets
Total Cook Time (in minutes)
40 mins
Special Diets
Total Cook Time (in minutes)
35 mins
Special Diets
Total Cook Time (in minutes)
45 mins
Special Diets
Symbols Guide
We use these symbols throughout our recipes to make it easier to choose recipes to suit you. However, this information should not replace specific advice from your healthcare professional.
Dairy free
Freezer safe
Gluten free
Low fat
Low sugar
Nut free
Vegan
Vegetarian
Nutritional information explained
Carb counting
The carb values of these meals relate to the total amount of carbs from all ingredients. If you are carb counting, you may not need to include them all in calculating your insulin dose. Speak to your healthcare team if you're unsure.
Traffic light symbols / colours
- Red = high
- Amber = medium
- Green = low
Traffic lights for these recipes are determined by the whole portion size. Comparison of the traffic lights for different recipes should be based on 100g of each portion.
Red
High
Amber
Medium
Green
Low
