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.

Mediterranean tomato-braised cod and broccoli with preserved lemon

Mediterranean tomato-braised cod and broccoli with preserved lemon

Gluten-Free Friendly, Dairy-Free, Soy-Free, Paleo, Mediterranean, Lean & Clean, Diabetes-Friendly, <600 Calories, Protein Plus

2 Servings, 340 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)
Sunbasket 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.
  • ½ pound organic broccoli
  • 1 wedge preserved lemon
  • 1 anchovy fillet
  • Fish options:
  • 2 wild cod fillets (about 6 ounces each)
  • 2 wild Alaskan halibut fillets (about 6 ounces each)
  • 2 sustainably raised rainbow trout fillets (about 6 ounces each)
  • ½ teaspoon dried oregano
  • Sunbasket tomato sauce base (tomatoes - tomato paste - fresh garlic)
  • ½ teaspoon Marash chile flakes (optional)
  • 2 ounces organic baby spinach or other leafy greens
Make It Leaner
Skip 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 340, Total Fat 17g (22% DV), Sat. Fat 2.5g (13% DV), Trans Fat 0g, Cholest. 80mg (27% DV), Sodium 550mg (24% DV), Total Carb. 21g (8% DV), Fiber 6g (21% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 37g
Contains: Fish (anchovy)

Sodium does not include pantry salt; for reference, ⅛; teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten.

*Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans, Sesame.

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 sauce pot 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. Season to taste with salt and pepper. Transfer to a plate. Wipe out the pot.
While the broccoli cooks, prepare the stew.

2

Prep and cook the fish stew

Prep and cook instructions are identical for all fish options.
  • Coarsely chop the anchovy.
  • Pat the fish dry with a paper towel; cut the fish into 1½-inch pieces (discarding the trout skin if desired). Season lightly with salt and pepper.
In the same pot used for the broccoli, warm 2 to 3 teaspoons oil over medium heat until hot but not smoking. Stir in the anchovy and cook until fragrant, about 1 minute. Add the fish, oregano, tomato sauce base, ¾ cup [1½ cups] water, and as much Marash chile as you like and bring to a boil. Reduce to a simmer and cook, stirring occasionally, until the broth thickens and the fish is opaque and flaky, 4 to 6 minutes for cod or halibut, 3 to 5 minutes for trout. 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.

Serve

Transfer the fish stew to individual bowls and serve the broccoli on the side.
Kids Can!
  • Time the cooking.
  • Measure the water for the stew.
  • Drizzle the stew with oil.
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