Spiced Cod Stew

Light, protein-rich and gently spiced, this cod stew with vegetables makes a wholesome and balanced dinner.

Serves 2

Ingredients:

1 tbsp. coconut oil

4 spring onions, finely sliced

2 tsp. cumin seeds

1.1 lbs. (500g) cod fillet,

skinned & chopped into large

3cm chunks

½ zucchini, cut into thin

half-moons

8.8 oz. (250g) cherry tomatoes,

halved

2 tbsp. tomato puree

1 tsp. dried chilli flakes

pinch of cayenne pepper

pinch of salt & pepper

5 fl oz. (150ml) water

2 tbsp. pine nuts, to serve

juice of 1 lemon, to serve

Method:

In a large frying pan, melt the coconut oil over medium to high heat.

Add the sliced spring onions and cumin seeds. Sauté for about a

minute.

Add the chunks of cod, zucchini, and cherry tomatoes. Stir and

cook for 2 minutes, turning the ingredients to ensure even cooking.

Stir in the tomato puree and sprinkle in the dried chili flakes,

cayenne pepper, along with a pinch of salt and black pepper. Toss

all the ingredients together and cook for an additional minute.

Pour in 150ml of water and mix well, then reduce the heat to

medium. Cover the pan with a lid and allow the ingredients to cook

for 3-5 minutes, or until the cod is fully cooked. You can check the

doneness by cutting one of the thickest cod pieces in half to ensure

it has turned from raw, pale flesh to fully cooked, bright white.

Serve the spiced cod stew, garnished with pine nuts, and squeeze

lemon juice over the top.