Dinner

Basque-Style Cod and Pepper Stew

Name: Basque-Style Cod and Pepper Stew
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 180 g Cod fillet; 100 g Red pepper; 80 g Green pepper; 80 g Onion; 200 g Chopped tomatoes, tinned; 2 cloves, about 6 g Garlic; 6 g Olive oil; One teaspoon Smoked paprika; A pinch Chilli flakes; One Bay leaf

Cod cooked in a pan of slow-fried peppers, onion and tomato with smoked paprika and a bay leaf. 37 g of protein for 332 kcal.

Calories: 332kcal
Protein: 37g
Fat: 8g
Carbs: 25g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cod fillet180 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Red pepper100 g
Green pepper80 g
Onion80 g
Chopped tomatoes, tinned200 g
Garlic2 cloves, about 6 g
Olive oil6 g
Smoked paprikaOne teaspoon
Chilli flakesA pinch
Bay leafOne

Method

Cook the sliced peppers and onion in the oil over a low heat with the bay leaf for fifteen minutes, stirring now and then, until they are soft and sweet.
Add the garlic, paprika and chilli flakes and stir for a minute.
Pour in the tomatoes, season, and simmer for five minutes until the sauce is thick enough to hold a spoon trail.
Cut the cod into three or four pieces, push them into the sauce, cover, and cook for seven minutes until opaque all the way through.

Worth knowing

The fifteen minutes on the peppers is the recipe. Rushed over a high heat they stay sharp and the stew tastes raw.
At 332 kcal it is a light plate on its own. A hunk of bread to mop the pan is what it is built for, and a 50 g slice of sourdough adds about 120 kcal.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.