Dr Rupy's one-pot Mediterranean cod

Thursday 22 February at 1:15pm

Dr Rupy Aujila is the doctor on a mission to change the medical system for the better! It's no secret that poor diet is the top cause of ill health in the UK right now, so we've invited him back to shake up our midweek eating with a tasty meal using nothing but ingredients from the supermarket aisles.

Here's how you can whip up an easy dinner that's exactly what the doctor ordered.

One pot dishes are my favourite midweek meal. They’re comforting and always provide leftovers for lunch. This speedy fish supper is a beautiful mix of Mediterranean spices and punchy flavours. Cooked tomatoes release a gorgeous sweetness and they’re a source of lycopene, a phytochemical shown to potentially reduce the incidence of prostate cancer. A quick dressing using polyphenol-rich coriander and lemon brings a great kick of acidity to the sweetness of the red peppers and leek.

Taken from The Doctor’s Kitchen By Dr Rupy Aujla

Serves: 4

Ingredients

6 tbsp extra virgin olive oil

2 shallots, roughly chopped

4 garlic cloves, finely chopped

3 large tomatoes, roughly chopped

1 Romano red pepper, deseeded and roughly chopped

15g coriander, leaves and stalks roughly chopped

400g leeks, washes, trimmed and roughly chopped

1 tsp sweet paprika

1 tsp chilli powder

300ml vegetable or chicken stock

300g cooked puy lentils

400g boneless, skinless cod fillets

½ tbsp dried chilli flakes

Grated zest and juice of ½ lemon

Sea salt and freshly ground black pepper

Method

Heat 3 tbsp of the oil in a pan over a medium heat, add the shallots and garlic and sauté for a few minutes until soft.
Add the tomatoes, red pepper, coriander stalks, leeks, sweet paprika and chilli powder, season with salt and pepper and cook, stirring, for 2 minutes.
Pour in the stock and puy lentils and bring to a simmer for 5 minutes. Add the cod, cover and cook for a further 8 minutes, or until the fish is cooked through.
Mix the remaining oil in a bowl with the chilli flakes and coriander leaves, then stir in the lemon zest and juice.
Serve the stew in large bowls with the dressing drizzled on top.