Quick & Easy Cod Stew

Did you know that fast food and healthy food don’t have to be mutually exclusive?

One of the things we love to do across our Fitfish community is share ideas for quick, easy and healthy meal ideas, so this week we’re sharing a recipe for a Quick and Easy Spiced Cod Stew. It only takes 10 minutes to prep and another 10 minutes to cook – quicker than ordering take-away!


  • 1 tbsp. coconut oil
  • 4 spring onions, finely sliced
  • 2 tsp. cumin seeds
  • 1.1lbs (500g) cod fillet, skinned and chopped into large 3cm chunks
  • 1/2 courgette, cut into thin half-moons
  • 8.8 oz (250g) cherry tomatoes (halved)
  • 2 tbsp. tomato puree
  • 1 tsp. dried chilli flakes
  • pinch cayenne pepper
  • 5 fl oz. (150 ml) water 
  • juice of 1 lemon to serve


  • In a large frying pan melt the coconut oil over medium to high heat. Add the sliced spring onions and cumin seeds. Saute for about a minute. 
  • Add the chunks of cod, courgette and cherry tomatoes. Stir and cook for 2 minutes, turning to ensure even cooking. 
  • Stir in the tomato puree and sprinkle in the dried chilli flakes and cayenne pepper. Toss all the ingredients together and cook for another minute. 
  • Pour in 150ml water and mix well, then reduce the heat to medium. Cover the pan with a lid and allow the ingredients to cook for another 3-5 minutes, or until the cod is fully cooked. You can check by cutting one of the thickest pieces in half to check it has turned from raw, pale flesh to fully cooked bright white. 
  • Serve the spiced cod stew over wholegrain rice and/or green sauted veg, garnish with pine nuts and squeeze lemon juice over the top. 

If you like to have your recipes in hard copy, we have created a pdf version you can print out for yourself. 


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