400-500kg (1 pound) of responsibly sourced Cod
1 onion chopped
1 red pepper chopped
2 garlic cloves chopped
1.5 tbs pine nuts
3 cups tomato sauce (this is about 1 large 680g jar or about 3 cans)
1 cup water
1/2 juice of lemon
Ghee or olive oil for frying
3 sprigs of Thyme (1/4 tsp if dried), Salt & Pepper
- Warm ghee or olive oil in a saucepan for a minute then add chopped onion, garlic, red pepper and the leaves of 1 sprig of thyme, or a pinch of dry thyme. Sauté on a medium heat, covered, for 7 minutes
- Season your fish with half juice of lemon, salt & pepper. Cut into 3″ pieces (prepare your rice or potatoes while your vegetables are cooking – see below)
- Once the veg have softened, add the red sauce, water, 1/2 tsp salt, black pepper and the remaining thyme. Bring to a boil
- Add the fish to the boiling red sauce, reduce heat, cover. Poach for 10-12 minutes, until the fish is cooked. Once the fish is cooked, take a spoon and separate the whole pieces of fish into tiny flakes. This will help to make the sauce lovely and thick
- Add pine nuts and drizzle with olive oil
I recently had a chat with a good mom friend, who has a beautiful 15 month old and a thriving career. As many moms can relate, this combination leaves her extremely time poor. Some days she’s gone before her daughter is awake and home after she’s asleep. It’s difficult to find the work/life balance for moms, and often times that can drown them in guilt. My lovely friend, driven by her guilt, will often get home from a full day, and spend her evening batch cooking for her daughter. She feels the next best thing to seeing her daughter is providing her with nourishing food. So, my good mom friend, this one is for you!
Fish in a sauce can be tricky. In my opinion, it’s not as diverse as chicken or meat, so knowing what to do with fish to enhance its flavor is essential. The simplicity of this dish is what makes it so wonderfully delicious! Cod is a light and fluffy white fish. It doesn’t have a strong ‘fishy’ flavor, so many people welcome it into their kitchen. The fact that it’s a mild fish also gives it the ‘toddler approved’ stamp. The fatty acid profile of cod is not as high as other oily fish like salmon and sardines, however, it’s a decent source of omega 3 fat, so keeping it on regular rotation will help to provide the essential fats necessary for the growth and development in babies and toddlers.
I serve the dish with either steamed and buttered potatoes or buttered white rice. You can prepare either of those while your vegetables are sautéing. This dish should be your go to meal when you have only 20-25 minutes to prepare something nourishing and healthy for the family.