One-pan cod & red shrimp

Stew chunks of cod with wild red shrimp to make a moreish, low-fat dinner. White fish is an important source of iodine, which is needed for a healthy metabolism

  • Prep:15 mins
    Cook:40 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 440
  • fat 14g
  • saturates 1g
  • carbs 33g
  • sugars 0g
  • fibre 10g
  • protein 41g
  • salt 1.3g


  • 2 tbsp rapeseed oil
  • 250g baby potatoes , sliced
  • 1 large orange pepper , deseeded and cut into chunks
  • 1 bay leaf
  • 1 leek , trimmed and thinly sliced
  • 2 large garlic cloves , thinly sliced
  • 200g pack passata
  • 200ml vegetable stock , made with 1 tsp vegetable bouillon powder
  • 10g flat-leaf parsley , chopped
  • 280g pack cod loin , cut into 6 large chunks
  • 100g frozen wild red shrimp , defrosted and peeled
  • 100g fine trimmed green beans , halved


  1. Heat the oil in a wide non-stick pan over a medium heat and fry the potatoes, pepper and bay leaf for 5 mins until they start to colour. Add the leek and garlic, cook for a few minutes more, then stir in the passata and stock. Bring to a simmer, cover and cook for 25 mins until the potatoes are tender.

  2. Add the parsley, cod, shrimp and green beans, then put the lid back on and cook for about 7 mins more, or until the fish flakes easily when pressed with a fork. Will keep chilled overnight, but best eaten fresh.

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