The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Mediterranean Cod Stew with Chickpeas & Pine Nut Salsa
This Mediterranean-inspired fish supper pulls all the stops. Starring buttery responsibly-sourced cod, simmering in a rich sauce, brimming with tangy sundried tomatoes, chunky chickpeas and juice peppers. Garnish with crispy roasted kale and a crunchy pine nut salsa, for the perfect bite. Even better? it comes together in the slow cooker, making busy weeknights that much easier. But don't worry - you can still cook this recipe on the hob, in under 30 mins!
Prep in 10
High protein
1/3 daily fibre
5 of 5 a day
Low sat fat
Slow Cooker
Serving size
Ingredients
- 1 unwaxed lemon
- 1 romano pepper
- 280g diced cod fillets (Fish)
- 20g pitted green olives
- 10g vegetable stock powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 390g chopped tomatoes (tomatoes, tomato paste, salt, acidity regulator (citric acid))
- 2 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 1 tbsp garlic, basil and parsley paste (garlic puree, basil, rapeseed oil, parsley, sea salt, acidity regulator: citric acid)
- 80g sliced kale
- 1 handful of fresh flat-leaf parsley
- 10g pine nuts
- 230g chickpeas (Chickpeas, water, salt)
- 1 onion
Nutritional Information
Calories: 606
Protein: 50g
Carbs: 28g
Fat: 23g
Ingredients
- 1 unwaxed lemon (use half)
- 1 romano pepper (use half)
- 80g sliced kale (use half)
- 10g pine nuts (use half)
- 1 handful of fresh flat-leaf parsley (use half)
- 280g diced cod fillets (use half) (Fish)
- 10g vegetable stock powder (use half) (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 390g chopped tomatoes (use half) (tomatoes, tomato paste, salt, acidity regulator (citric acid))
- 20g pitted green olives (use half)
- 230g chickpeas (use half) (Chickpeas, water, salt)
- 2 tbsp sundried tomato paste (use half) (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 1 tbsp garlic, basil and parsley paste (use half) (garlic puree, basil, rapeseed oil, parsley, sea salt, acidity regulator: citric acid)
- 1 onion (use half)
Nutritional Information
Calories: 606
Protein: 50g
Carbs: 28g
Fat: 23g
Mediterranean Cod Stew with Chickpeas & Pine Nut Salsa
This Mediterranean-inspired fish supper pulls all the stops. Starring buttery responsibly-sourced cod, simmering in a rich sauce, brimming with tangy sundried tomatoes, chunky chickpeas and juice peppers. Garnish with crispy roasted kale and a crunchy pine nut salsa, for the perfect bite. Even better? it comes together in the slow cooker, making busy weeknights that much easier. But don't worry - you can still cook this recipe on the hob, in under 30 mins!
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Goodness from natural food - full of fibre
Cooking Instructions
Before you start
- Line a baking tray with silver foil
- Pull out a large lidded saucepan, a slow cooker (if using), a small bowl, a sieve, a grater & a measuring jug
Get started
- Finely dice the onion. Dice the pepper into 2cm chunks. Pick any woody stalks from the kale. Roughly chop the parsley and pine nuts. Zest half the lemon, then cut into wedges. Drain and rinse the chickpeas
- In the small bowl, combine the parsley, pine nuts, lemon zest, 1 tsp olive oil and a pinch of salt and pepper. Set aside
Time to slow cook
- Heat the large saucepan with 2 tsp oil on medium-high heat. Once hot, add the onion and pepper and cook for 3-4 mins, until softening. Season with salt and pepper
- Add the garlic herb paste and sundried tomato paste and cook for 1 min. Stir in the chopped tomatoes, chickpeas, stock powder, olives and 150ml hot water (75ml for 1 person). Season with salt and pepper
- Bring to the boil, then transfer to your slow cooker. Cook on low for 3-4 hours. In the final 30 mins, lay the cod evenly in the slow cooker and cook for the remaining time, until the fish is cooked through
- If using the hob, lay the cod evenly in the pan, pop a lid on and simmer on medium heat for 20 mins, until the fish is cooked through
Grill the kale
- When the stew has 10 mins remaining, preheat the grill to high (240C)
- Place the kale onto the foil-lined baking tray and toss with 1 tsp oil and a pinch of salt and pepper. Grill for 4-5 mins, until golden and crispy
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Squeeze the juice from 1 lemon wedge (or to taste) into the stew
- Share the cod stew between bowls. Top with the crispy kale and pine nut salsa. Serve with the remaining lemon wedges
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