Mediterranean Cod Stew with Chickpeas & Pine Nut Dressing

Serving size

1 person 2 people 4 people

Ingredients

1 unwaxed lemon
40g pitted green olives
390g chopped tomatoes

(tomatoes, tomato paste, salt, acidity regulator (citric acid))
2 tbsp garlic, basil and parsley paste

(garlic puree, basil, rapeseed oil, parsley, sea salt, acidity regulator: citric acid)
560g diced cod fillets (Fish)
10g vegetable stock powder

(Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
4 tbsp sundried tomato paste

(Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
160g sliced kale
10g pine nuts
460g chickpeas

(Chickpeas, water, salt)
1 handful of fresh flat-leaf parsley
2 pepper
1 onion

Allergens

Contains: Fish

Nutritional Information

Typical values	per 100g	per portion
Energy	89Kcal	514Kcal
	372kJ	2149kJ
Fat	3.1g	18g
of which saturates	0.4g	2.2g
Carbohydrates	3g	20g
of which sugars	2.4g	14g
Protein	8.4g	48g
Salt	0.64g	3.7g
Fibre	2.5g	14g

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Prep in 10 High protein 1/3 daily fibre 4 of 5 a day Low sat fat Slow Cooker

Mediterranean Cod Stew with Chickpeas & Pine Nut Dressing

Prep time: 10 mins

Total time: 30 mins

Cuisine: Mediterranean

Food group: Fish

This Mediterranean fish supper pulls all the stops. Starring buttery responsibly-sourced cod, simmering in a rich sauce, brimming with tangy sundried tomatoes, chunky chickpeas and juicy peppers. Garnish with crispy roasted kale and a crunchy pine nut dressing, for the perfect bite. You can cook this in the slow cooker, making busy weeknights that much easier. But don't worry, you can also cook this recipe on the hob in under 30 mins!

Cooking Instructions

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.

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

Do the prep

Finely dice the onion. Dice the peppers into 1cm chunks. Roughly chop the parsley. Zest half the lemon, then cut into wedges. Drain and rinse the chickpeas. Pick any woody stalks from the kale
Add the parsley to the small bowl, along with the pine nuts, lemon zest and a pinch of salt and pepper. Set aside

Time to slow cook

Heat the large saucepan with 1 tbsp 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 30 secs. Stir in the chopped tomatoes, chickpeas, stock powder, olives and 100ml water. 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 40 mins, lay the fish evenly in the slow cooker and cook for the remaining time, until the fish is cooked through
If using the hob, lay the fish evenly into the pan, pop a lid on and simmer for 20 mins, until the fish is cooked through

Crisp up the kale

When the stew has 10 mins remaining, preheat the grill to high (240C)
Place the kale onto the foil-lined baking tray, then toss with 2 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 2 lemon wedges (or to taste) into the stew
Serve the cod stew into bowls. Top with the crispy kale and pine nut dressing. Garnish with the remaining lemon wedges