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Recipes Dinner Healthy

Cooking Fish For Dummies - Cod With Stewed Leeks And Tomato

  • 1 Fillet of Fresh Cod
  • 1 Pack Cherry Tomatoes
  • 1 Leek
  • 1 Clove Garlic
  • 1 Red Onion
  • 1 Pack Baby Spinach
  • 1 Lime
  • Olive Oil
  • Salt/Pepper

Everyone needs some easy, delicious and healthy recipes in their arsenal that can be whipped together in mere minutes when the munchies come. We love this yummy fish recipe, it's really easy to cook even if you've never cooked fish before- you'll be sure to impress all your mates!


Step 1

The ingredients are all simple to find but the real key here is getting a lovely fresh piece of fish. Look for a nice big chunky piece as it will always tastes better. It should smell clean and fresh.

Step 2

Cut the leek in half lengthways. You'll find that they have a load of soil and grit in them because of the way they are grown. Give the lad a good wash getting all that stuff out.

Step 3

Chop it all up real thin.

Step 4

Heat a good big frying pan or pot with a generous lashing of olive oil. Its good for you so don't be shy.

Step 5

Start cooking the leeks over a low heat. They'll take a good 15 minutes so don't be an impatient brat and let them cook slowly.

Step 6

Slice up the red onion as thin as you can.

Step 7

Chop the heck out of the garlic so as it is really small.

Step 8

Cut your cherry tomatoes in half. No need to be precise here they'll get cooked down anyway.

Step 9

Little sauce pan. Medium heat and another good lashing of olive oil. You get the picture here. Not rocket science is it?

Step 10

Chuck the onions and garlic in and cook them until they are bursting with flavor.

Step 11

When they soften up and smell amazing, throw in the tomatoes. This will form the sauce, so let it cook down and mash the tomatoes up a bit.

Step 12

You'll want to keep stirring the leeks so as they keep getting soft while not taking any colour on.

Step 13

So at this stage you have the leeks cooking slowly and the sauce starting to mash up.

Step 14

The sauce is the easiest thing in the world. It will all just start happening itself so you don't have to worry about doing a load of stuff, it really does it all in its own time.

Step 15

So with those two things on the go get the fish seasoned with a nice amount sea salt.

Step 16

Chuck a bit of oil on to the skin side of the fish.

Step 17

Heat a griddle pan or frying pan up to a really hot temperature and lash the fish in skin side up. Don't be moving it around or anything. All you have you do is literally place it in the pan.

Step 18

The leeks will have massively shrunk down and when they look like this. You know you're laughing.

Step 19

Heap in the entire bag of spinach.

Step 20

Stir that in and it will wilt down nicely.

Step 21

You still haven't touched the fish and you will see that the bottom half of the flesh is starting to cook through. When it gets to about 30% of the way up, flip it over.

Step 22

The skin should be nice and brown and crispy. Chop the limes up and lash them in to the frying pan. The juice will help cook the fish. This will take about another 3-4 minutes and again you don't have to touch it at all.

Step 23

So thats it, pull all the 3 pans together with the lovely rich tomatoes, healthy greens and place the fish up on top. Couldn't really be any easier. Put the limes on to the plate. They will be delicious with their roasted flavour.


That really couldn't be easier and really just involved chopping and throwing things together in a bowl. There's no excuse not to eat healthily with gems that are this easy and delicious!

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