Cod, olive and tomato stew

Cod, olive and tomato stew

Cod, olive and tomato stew is the perfect mid-week supper. The cod can be replaced with any white fish – haddock, hake and halibut would all work well too.

White fish is a great source of protein as well as important nutrients such as selenium and iodine.


Serves 4


  • Butter, for frying
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 1 x 400g tin of cherry tomatoes
  • 75g pitted black olives
  • 4 skinless cod fillets
  • Large handful of basil


Heat the butter in a shallow frying pan with a lid over a medium heat. Add the onion and saute for 5 minutes until softened. Add the garlic and cook for a further few minutes.

Add the tomatoes and olives and bring to a simmer. Place the fish on top and pop the lid on the pan. Poach for 10 minutes or until cooked through (be careful not to over cook it).

Scatter over torn basil leaves before serving.

Serving suggestions

Pair with Cauliflower Rice or Buttered Greens with Almonds for a balanced plate.

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