In this spicy cod recipe neither flavour nor nutrients are wasted as it is cooked gently with the lid on. The combination of the hot harrisa sauce enhances the appeal of the whole dish. Plus I find if I make food really flavoursome, this encourages a higher intake of vegetables. Sneaky!
Fish is such a good form of easy and digestible protein making it first choice for older folk and adventurous children. I love cooking vegetables in this fairly gentle way because it preserves not only the beautiful flavours but also the water based nutrients.
Also by using good quality ready made spice paste, the meal tastes as if you’ve spent hours in the kitchen, when of course, you haven’t. I think this is a good recipe for those who find fish bland as the harrisa gives the meal depth and colour.
Once you’ve cooked the new potatoes, you will only need one large open pan (with a lid) to make the rest of meal as you will be cooking on the hob.This makes it very easy to find volunteers to do the washing up. Perfect all round!
Spicy Cod recipe
Cook Time: Including cooking the potatoes (which is the longest bit!) no more than 30 minutes
Ingredients for 3 -4
- 3 – 4 portion sized Cod fish fillets
- 500 g New potatoes
- 1 Red Florence (Spring) Onion or 4 spring onions, chopped
- 150 g (String) Beans, chopped
- Handful Flat Beans 150 g, chopped
- 4 Baby Corn, chopped into chunks
- 2 Tablespoons of fresh (or frozen) chopped Parsley
- 2 Tablespoons Harrisa Paste
- 2 Tablespoon Extra virgin olive oil
- Handful of baby spinach leaves per person, to serve.
- Wash new potatoes and cut into chunks around 2 cm square approximately and put them in a large open pan cover with cold water and boil for around 5 minutes. Make sure they are cooked through but not falling apart.
- Drain and return them to the pan, add the harrisa paste and oil.
- Add the chopped veg and gently mix everything together well.
- Transfer everything to wide (frying) pan bring up to heat.
- Put on the lid and cook for around 5 minutes, occasionally gently turning over the veg so they are well coated in the spices.
- Then add the parsley, stir in and then lay the fish on top of veg.
- Put the lid back on the whole lot, turn it down to a simmer and leave for 5 minutes until the fish is just cooked.
Serve with some fresh leaves or more gently steamed veg of choice.