By HighSatiety diet: Meals that keep you fuller for longer.
Plokkfiskur
1 step
Prep:10minCook:35min
Plokkfiskur is an Icelandic dish that translates as “plucked fish” and has been likened to fish stew. This version which uses sweet potatoes is both low in energy density and provides nearly 30 g of protein per portion (based on our nutritional data!). Traditionally it is eaten with rye bread but it can also be served with a portion of vegetables. Other white fish can be used in place of cod to make this recipe more budget-friendly.
Updated at: Sun, 05 May 2024 19:10:19 GMT
Nutrition balance score
Great
Glycemic Index
60
Moderate
Glycemic Load
28
High
Nutrition per serving
Calories318.8 kcal (16%)
Total Fat7.7 g (11%)
Carbs46 g (18%)
Sugars13 g (14%)
Protein16.9 g (34%)
Sodium523.6 mg (26%)
Fiber4.2 g (15%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
Instructions
Step 1
Peel and chop the sweet potato then boil for around 20 minutes until it becomes soft. In a large saucepan heat the milk and leave to simmer. Heat the oil in a large saucepan and sauté the finely chopped onions for around 5 minutes. Slowly sieve the flour into the hot milk, stirring continually to prevent any lumps from forming then add the yoghurt, the onions and flake in the cod. Season with some black pepper, salt, and a few chervil or parsley leaves. Finally add the drained and rinsed sweet potato, stir this in and heat through for a further 5 minutes until the cod is fully cooked. Add more salt and pepper if necessary and for a golden top place the pan under a medium grill for 3 to 5 minutes. Suggested servings: Three.
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