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Mediterranean tomato-braised cod and broccoli with preserved lemon

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Our Dietitian's Favorite

Mediterranean tomato-braised cod and broccoli with preserved lemon

Diabetes-Friendly, Dairy-Free, Mediterranean, Paleo, Soy-Free, Gluten-Free, Lean & Clean

2 Servings, 360 Calories/Serving

30 – 45 Minutes

Chef Justine’s ingenious side of charred broccoli florets adds a healthy crunch to pair with this deceptively simple fish stew.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sun Basket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • 6 ounces organic broccoli
  • 1 wedge preserved lemon
  • 1 anchovy fillet
  • 1 or 2 cloves organic peeled fresh garlic
  • 2 ounces organic baby spinach or other leafy greens
  • Fish options:
  • 2 wild cod fillets (about 6 ounces each)
  • 2 wild Alaskan halibut fillets (about 6 ounces each)
  • 1 tablespoon tomato paste
  • 1 cup diced tomatoes
  • ½ teaspoon dried oregano
  • ½ teaspoon Marash chile flakes (optional)

Make It Leaner

Opt out of the final drizzle of olive oil in Step 3 to shave off 60 calories and 7 grams of fat per serving.

Ingredient IQ

Preserved lemons are a signature Moroccan ingredient and deserve a place in your pantry. Packed with salt, lemon juice, and sometimes spices, their peels take on a delicious brininess over a month or so of aging, perfect for perking up braises, salads, and cheese sandwiches.

Nutrition per serving

Calories: 360, Protein: 36g (72% DV), Fiber: 5g (20% DV), Total Fat: 17g (26% DV), Monounsaturated Fat: 12g, Polyunsaturated Fat: 2g, Saturated Fat: 2.5g (13% DV), Cholesterol: 80mg (27% DV), Sodium: 580mg (24% DV), Carbohydrates: 17g (6% DV), Total Sugars: 6g, Added Sugars: 0g (0% DV).
Contains: Fish

Sodium does not include pantry salt; for reference, ¼ teaspoon kosher salt added to the recipe averages 240mg per serving, or 10% DV). Not a significant source of trans fat.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Prep and cook the broccoli

  • Cut the broccoli into 1-inch florets; trim any coarse stems.
  • Remove any pulp from the preserved lemon; thinly slice the peel.
In a large frying pan over medium-high heat, warm 2 to 3 teaspoons oil until hot but not smoking. Add the broccoli and cook, stirring occasionally, until lightly charred and crisp-tender, 5 to 7 minutes. Reduce the heat to medium, stir in the preserved lemon peel, and cook until fragrant, 1 to 2 minutes. Remove from the heat and season to taste with salt and pepper.
While the broccoli cooks, prepare the stew ingredients.

2

Prep the stew ingredients

  • Coarsely chop the anchovy.
  • Finely chop, press, or grate enough garlic to measure 1 teaspoon [2 tsp].
  • Coarsely chop or tear the spinach.

3

Prep and cook the fish

Prep and cook instructions are identical for both fish options.
  • Pat the fish dry with a paper towel; cut the fish into 1½-inch pieces and season generously with salt and pepper.
In a large sauce pot over medium heat, warm 2 to 3 teaspoons oil until hot but not smoking. Stir in the anchovy and garlic and cook until fragrant, about 1 minute. Stir in the tomato paste and cook until starting to darken, about 30 seconds. Add the tomatoes and cook, stirring occasionally, until they start to break down, 2 to 3 minutes.
Add the fish, oregano, ¾ cup [1½ cups] water, and as much Marash chile as you like. Bring to a boil, reduce to a simmer, and cook, stirring occasionally, until the broth thickens and the fish is opaque and flaky, 5 to 7 minutes. Working in batches if needed, stir in the spinach and cook until just wilted, 1 to 2 minutes.
Remove from the heat. Season to taste with salt and pepper and drizzle with 1 tablespoon [2 TBL] oil.

4

Serve

Transfer the fish and sauce to individual bowls and serve the broccoli on the side.

Kids Can!

  • Measure the garlic.
  • Tear the spinach leaves.
  • Measure the water for the sauce.

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