Cod and chorizo stew
This tasty cod and chorizo stew is a one-pot dinner that's light on the wallet as it uses good-value beans to bulk up the more expensive ingredients. The cod can be swapped for any other firm white fish.
Each serving provides 382 kcal, 32g protein, 28g carbohydrates (of which 12.5g sugars), 14g fat (of which 4g saturates), 11g fibre and 1.8g salt.
- 125g/4½oz chorizo, thickly chopped
- 1 brown onion, chopped
- 1 celery stick, chopped
- 3 garlic cloves, crushed
- 1 tbsp fennel seeds
- 150g/5½oz cherry tomatoes, halved
- 2 x 400g tins chopped tomatoes
- 2 x 400g tins white beans, such as butter, haricot or cannellini, drained and rinsed
- 300g/10½oz frozen cod fillet, skin removed and cut into chunks (or use whole fillets and flake into chunks after cooking)
- 2 tsp olive oil
- 1 lemon, zested and cut into wedges
- salt and freshly ground black pepper
- salad leaves, steamed kale or broccoli, to serve
Put the chorizo in a shallow, wide ovenproof casserole over a medium heat. Fry, stirring, until the chorizo chunks are crisp and a good amount of oil has been released. Lower the heat and stir in the onion and celery. Cook for about 5–8 minutes or until softened.
Stir in the garlic, fennel seeds and cherry tomatoes and cook for a couple of minutes, then add the chopped tomatoes and beans. Cover and simmer for 10 minutes. Preheat the oven to 200C/180C Fan/Gas 6.
Season well with salt and pepper and arrange the fish over the top. Lightly press in so the fish is half submerged in the sauce. Drizzle the oil over the top and grind over a little more pepper. Transfer to the oven and bake for 12–15 minutes for chunks and 18–20 minutes for whole fillets, or until the fish is cooked through.
Sprinkle over the lemon zest and top with the lemon wedges. Serve with the salad leaves or greens.
If you are using fresh cod, reduce the oven cooking time to 10–12 minutes.