The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Sicilian-style cod & fennel stew
Introducing the codfather of fish dishes – simple cod fillets are transported to the Mediterranean in this fragrant stew with roasted squash, fennel and tomatoes and a hint of chilli. Itʼs served with brown rice and a scattering of fragrant basil leaves for a final flourish.
SWK: Source of fibre
SWK: High protein
Plants 6
highly rated
Serving size
Ingredients
- 1 fennel
- 1 onion
- 1 handful of fresh basil
- 2 tbsp garlic, basil & parsley paste (Garlic, Basil, Parsley, Sea Salt, Citric Acid.)
- 2 tbsp tomato purée
- 0.5 tsp chilli flakes (use half)
- 2 tsp smoked paprika & oregano blend (smoked paprika, oregano)
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 110g baby tomatoes
- 1 small butternut squash
- 2 skinless cod fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 140g brown rice (100% Brown Rice)
Nutritional Information
Calories: 570
Protein: 35g
Carbs: 101g
Fat: 4.5g
Ingredients
- 4 skinless cod fillets (Fish, Crustaceans, Milk, Molluscs, Mustard, Cereals Containing Gluten)
- 280g brown rice (100% Brown Rice)
- 1 large butternut squash
- 1 fennel
- 2 onion
- 1 handful of fresh basil
- 4 tbsp garlic, basil & parsley paste (Garlic, Basil, Parsley, Sea Salt, Citric Acid.)
- 4 tbsp tomato purée
- ½ tsp chilli flakes
- 4 tsp smoked paprika & oregano blend (smoked paprika, oregano)
- 1 vegetable stock cube (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 200g baby tomatoes
Nutritional Information
Calories: 544
Protein: 34g
Carbs: 96g
Fat: 4.3g
Sicilian-style cod & fennel stew
Introducing the codfather of fish dishes – simple cod fillets are transported to the Mediterranean in this fragrant stew with roasted squash, fennel and tomatoes and a hint of chilli. Itʼs served with brown rice and a scattering of fragrant basil leaves for a final flourish.
Cook time:
35 mins
Cuisine:
Italian
Food group:
Fish
Allergens: Celery, Fish
Cooking Instructions
Cook the rice
- Heat your oven to 240ºC/fan 220ºC/gas 9.
- Cook the rice in boiling water for 25-30 mins, then drain.
Get the veg in the oven
- Meanwhile, peel and halve the squash lengthways, then discard the seeds and cut into 2cm cubes. Trim the fennel and cut into 3cm chunks.
- Spread both out on a baking tray lined with baking paper, spritz with cooking spray and roast for 20-25 mins.
Soften the onions
- At the same time, peel the onions and cut each into 6 wedges.
- Spritz a large non-stick frying pan with cooking spray and put it over a medium heat. Fry the onion for 8-10 mins.
Simmer the sauce & cod
- Finely chop half the basil leaves.
- Stir the garlic & herb paste, tomato purée, half the chilli flakes (the whole sachet for 4 portions – to taste) and paprika blend into the frying pan and cook for 2 mins.
- Crumble in the stock, pour in 200ml water (300ml for 4 portions) and stir well. Tip in the tomatoes and chopped basil and simmer for 3 mins until reduced slightly.
- Add the cod fillets to the stew and gently submerge. Simmer for 10-12 mins, turning the fish halfway until itʼs cooked through and flaking.
Plate up
- Stir the roasted veg into the stew, breaking up the cod a little. Lightly season, then scatter the remaining basil leaves on top and serve with the rice.