Two cod fillets in a tomato and chorizo sauce, served with a bowl of bulghar wheat

Cod and tomato stew

Name: Cod and tomato stew
Total time: 40 min
Yield: Serves 2
Ingredients: 100g bulgar wheat; 2 tbsp olive oil; 100g chorizo chopped; 2 cloves garlic sliced; 400g tin chopped tomatoes; 2 thick fillets skinless cod loin; 10 pitted black olives; a handful of chopped flat-leaf parsley

Janine Ratcliffe

Published: February 27, 2023 at 5:35 PM

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Serves 2

Easy

Total time: 40 mins

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Try our soft flaky cod cooked in a juicy, smoky chorizo and tomato sauce with olives. Serve with bulgar wheat for a midweek meal for two

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Ingredients

Nutrition

100g bulgar wheat
2 tbsp olive oil
100g chorizo

chopped
2 cloves garlic

sliced
400g tin chopped tomatoes
2 thick fillets skinless cod loin
10 pitted black olives
a handful of chopped flat-leaf parsley

Nutrition: per serving

kcal669
fat33.4g
saturates8.5g
carbs38.5g
sugars8.2g
fibre12.7g
protein47.3g
salt3.2g

Method

step 1

Put the bulgar wheat in a bowl, pour over enough just-boiled water to cover, then season and put a plate on top. Leave to swell up while you make the sauce.
step 2

Heat the olive oil in a large, lidded frying pan and cook the chorizo until it releases oil. Add the garlic and cook for 3 minutes then tip in the tomatoes, season and simmer for 10 minutes or until thickened. Nestle in the cod fillets and olives. Season the top of the cod and drizzle with a little more oil. Put on a lid and cook for 10 minutes or until the fish is cooked. Drain the bulgar wheat really well, stir through 1/2 the parsley and season. Spoon into bowls then top with the cod, sauce and another sprinkling of parsley.

Check out more of our best cod recipes

Authors

Janine Ratcliffe in a short sleeved long dress sitting on a chair beneath palm trees on a balcony

Janine RatcliffeFood director

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