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One pan cod with tomatoes, olives and spinach


While there's no cure for osteoarthritis, it's widely acknowledged that the condition's symptoms can be alleviated by tinkering with your diet so that it includes foods with anti-inflammatory properties.

Our latest healthy recipe is packed full of goodness. Besides being an excellent low-calorie source of protein, cod contains a variety of very important nutrients and has also been shown to be useful in a number of different health conditions. It's a good source of blood-thinning Omega-3 fatty acids, as well as an excellent source of vitamin B12 and B6.

Fennel contains significant amounts of fibre, which reduces the amount of cholesterol in the blood. Spinach contains calcium which can help strengthen your bones and, like the tomatoes, lots of vitamin C.

Serves 4

Cooking time: 40 minutes


Ingredients:

  • 2 tbsp olive oil
  • 1 medium onion, chopped
  • 1 fennel bulb, chopped
  • 3 large cloves garlic, finely sliced
  • 1 tin of tomatoes
  • 1 red pepper, chopped
  • 300g cherry tomatoes
  • 200g spinach
  • 150ml water
  • pinch of crushed red pepper
  • 1/2 tsp dried oregano
  • 100g kalamata olives
  • 4 x cod fillets
  • Salt & pepper
  • Rind of 1x lemon
  • 1/4 tsp fennel seeds, optional

 


Instructions:

  1. Dice the onion and fennel and finely slice the garlic before adding it all to the olive oil in a large high-sided pan on a medium to hot heat.
  2. Cook for 8 minutes, seasoning generously with salt and pepper.
  3. Add the oregano, olives, diced red pepper, a tin of tomatoes, the cherry tomatoes, pour in the water and simmer for 10 minutes.
  4. While you wait, prepare the fish by seasoning with salt and pepper and adding half the lemon rind and the fennel seeds.
  5. Place the fish in your pan, cover and cook for 10 minutes.
  6. Add the spinach and give it 3 minutes to wilt before adding the rest of your lemon rind and fennel seeds.
  7. Serve immediately

More anti-inflammatory recipes

Prawn, pepper and coconut curry


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