Eat Shop Save: Cod and chorizo one pot recipe

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  • Dairy-free
  • Gluten-free
  • Healthy
  • Low-fat

serves:

4

Skill:

easy

Cost:

cheap

5-a-day:

2

Prep:

15 min

Cooking:

15 min

Chef and nutritionist, Dale Pinnock's cod and chorizo one pot is a warming, hearty and comforting dish perfect for a mid-week family dinner. The recipe uses handy canned ingredients that can be stored in your cupboard such as canned white beans and tinned tomatoes.

Chef and nutritionist, Dale Pinnock said: ‘The prawn and chorizo mash-up in the first Eat Shop Save book was incredibly popular, so I thought I would sneak another chorizo dish in here. Sure, I can’t claim that chorizo is a health food, but if its inclusion makes the difference between someone eating a nutritious array of ingredients or not, then what the heck. The Eat Shop Save cookbook is about making healthier food accessible, right?’ ITV’s budget cookery show Eat Shop Save features this recipe, which is simple and easy to prepare but is also a healthy meal that you can have on the dinner table in no time. Cod is a great protein source and also a good source of the mineral selenium, which aids cellular repair.

Ingredients

  • Olive oil
  • 1 red onion, finely chopped
  • 3 garlic cloves, finely chopped
  • 1 red pepper, halved, cored and deseeded then cut into long batons
  • 200g chorizo, cut into small dice
  • 400g can chopped tomatoes
  • 400g can white beans (canellini, butter or haricot)
  • 100ml water
  • 4 skinless cod fillets
  • Salt
  • Lightly cooked greens or salad, to serve

Method

  • Heat a little olive oil in a wide pan, add the red onion, garlic and red pepper along with a good pinch of salt and sauté until the onion has softened.

  • Stir in the chorizo and cook for a further few minutes until the chorizo has turned the onion and garlic an orangey colour.

  • Add the canned tomatoes and beans and the measured water and simmer for 2–3 minutes until the pepper has fully softened and the sauce is beginning to thicken.

  • Gently place the cod fillets in the sauce, reduce the heat and simmer for about 10 minutes until lightly cooked. Serve with some lightly cooked greens or a salad.

    Eat Shop Save: 8 Weeks to Better Health by Dale Pinnock is published by Hamlyn, £14.99. Eat Shop Save on ITV on Thursdays at 8.30pm.

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