Cod and Chorizo Stew. Simple. Stunning.

Cod and Chorizo Stew. Simple. Stunning.

Cod and Chorizo Stew

Cod and Chorizo Stew is a real treat – nutritious, delicious, really simple and it looks stunning!  It’s just as easy if you’re cooking for a dinner party, or just for the cosy two of you.  Cod is a cold water fish and it’s found in UK waters all year round, but some parts of the UK see an upturn in cod fishing during the ‘Spring run’ – the process of cod feeding to fatten themselves up before setting off for their migration to colder Scandinavian and Nordic waters to return again in the winter – this is is a great time to enjoy the very best of the mature fish!

You can also use any white fish – haddock, hake or pollock – and it will be equally delicious!

Health benefits of white fish

We hear a lot about the health benefits of oily fish (like salmon) – but white fish is a nutritional and metabolic powerhouse! It’s high in protein, so makes a satisfying meal that will keep you feeling fuller for longer.  It’s also much higher in iodine than oily fish, so strengthens thyroid function, which is responsible for regulating your metabolic rate.  And there’s more…. the B vitamins (helped by selenium) can increase the rate of your cell metabolism, helping your body to burn more energy to maintain a healthy weight. B vitamins improve everything from your skin to your immune system.  Result?

Where to buy your fish

Try to source thick cod fillets from your local traditional fishmonger if you can – not only will you be supporting your local economy, you’ll be amazed at the flavour and the quality! Cod is a delicate fish and cooks quite quickly – aim for moist, translucent ‘scallops.’  Over-cook it and it will be disappointingly dry and fiber-y.


The marriage of  cod with chorizo is smokily delicious!  Make sure you use cooking chorizo (the ‘ready-to-eat’ will be tough when cooked) and try to source an ‘additive-free’ good quality cooking chorizo with just pork, paprika and garlic.

The addition of collagen hydrolysate  (a powdered gelatin) helps to balance the amino acid profile in this dish.

For pescatarians, omit the chorizo, add a little smoked paprika (to taste) and throw in a handful of shell-on prawns!

A simple side of buttered steamed broccoli – or a green leaf salad, dressed with lemon juice and sea salt is all you need to serve alongside this delicious Cod and Chorizo Stew.


Food provenance

Pasture-raised meats, dairy, eggs and wild caught fish have a vastly superior nutritional profile, as do organic, or cleanly grown fruits and vegetables. Please try to source your food as well as you are able.


Print Recipe
Cod and Chorizo Stew
Try to source thick cod fillets from your local traditional fishmonger and a cooking chorizo that's additive-free. You can also make this dish pescatarian by swapping the chorizo for shell-on prawns.
Cod & Chorizo Stew
For the cod
To finish
For the cod
To finish
Cod & Chorizo Stew
  1. Heat the oil and butter in a deep, lidded sauté pan. Over a medium heat, sauté the carrots, celery, new potatoes, onion, ginger and garlic, salt, pepper & paprika until beginning to soften.
  2. Add the black olives, drained tomatoes, collagen hydrolysate, chorizo sausage, muscovado sugar and enough of the juice to come half way up the top layer of vegetables, when everything is pushed well down. Bring just up to the boil, then reduce heat to a slow simmer and cover.
  3. Simmer gently until all the veg is just tender, turning frequently and pushing the veg down into the sauce. Add a little more tomato juice if required and adjust the sugar to balance acidity. This stage will take about 45 mins - but will depend on the variety and thickness of your potato slices.
  4. Season the cod. If your saute pan is oven-able, place the fillets side by side directly over the stew. If not, transfer the stew to an oven-able dish first. Dot the fillets with butter and sprinkle with a grinding of black pepper.
  5. Just as the stew is ready, stir in the chopped parsley, reserving a little for finishing the dish. If you're cooking ahead, omit this step until you're ready to re-heat.
  6. Place the pan or dish, uncovered, in a preheated oven (180 Fan, Gas 6) for about 10 - 15 mins, or until the fish flakes are just beginning to flake, but still very opaque. Be brave, or you’ll overcook it!
  7. Very carefully lift off the cod (it will be delicate) with a wide spatula and set it onto a warmed plate while you divide the stew between warm, wide plates. Top with the fish, ground black pepper and a little more parsley. Serve the lemon wedges at the side.
  8. O. M G.
Recipe Notes

If you're struggling to get a good quality cooking chorizo, or you're pescatarian, add a little smoked paprika (to taste) at Step 2 and

  • Use a good quality spiced sausage
  • At the end of Step 3, throw in a hand full of large shell-on prawns and let them cook let them cook gently until they just turn pink (they'll continue cooking with the cod).

If you want to 'get ahead' or cooking for a crowd:

  • Stop at Step 4 and cool the stew and refrigerate until later or overnight.
  • Bring to room temperature, return the stew to the deep saute pan and re-heat until piping hot.
  • Continue with Step 5.
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Izabella Natrins

I'm here to inspire and support women at midlife and beyond to re-ignite purpose and meaning to take back control of their health and create the radical, resilient heath they want and deserve. As a whole-health expert with over 30 years experience in the field, a qualified Health and Wellness Coach and Ballymaloe-trained nutritional chef, my real food nutrition and lifestyle medicine programmes support women fighting fatigue, struggling with overwhelm, weight gain, sleep, energy and niggling or multiple diagnosed health issues. As an advocate for real food nutrition, regenerative agriculture and whole-health, my book 'The Real Food Solution' is an evidence-based treasury wisdom for energy, vitality and better health for people and planet and a call to action to change the way we grown, source and cook our food. As the CEO at The UK Health Coaches Association, I'm proud to continue the task of leading the first professional association for Health and Wellness Coaches in the world and the gold standard for the UK and Ireland.

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