Slow Cooker Cod & Tomato Stew

Name: Slow Cooker Cod & Tomato Stew
Prep time: 10 min
Cook time: 5 h 50 min
Total time: 6 h
Ingredients: 400 g Cod fillets; 400 g Canned tomatoes; 60 g Olives; 2 Garlic cloves; 2 tbsp Olive oil; 1 tsp Oregano

360 minPescatarianMediterraneanSteady energyMuscle preservationFollicular phaseSlow cookerSoups & stews

Servings:

Ingredients

—Cod fillets — 400 g
—Canned tomatoes — 400 g
—Olives — 60 g
—Garlic cloves — 2
—Olive oil — 2 tbsp
—Dried oregano — 1 tsp

Allergens

Contains fish

Method

01Add the tomatoes, garlic, oil and oregano to the slow cooker.
02Cook on LOW for 5–6 hours.
03Add the cod and olives 20–25 minutes before the end.
04Cook until the fish is fully cooked through.
05Drizzle with olive oil before serving.

Why this works

Cod is a lean, high-protein fish that is easy to digest without feeling heavy. Tomatoes provide lycopene, an antioxidant carotenoid whose absorption improves with cooking and a little fat. The fish is added only near the end of cooking so the long simmer doesn't overcook it — only the sauce base cooks all day.

Sources

An Update on the Health Effects of Tomato Lycopene — Annual Review of Food Science and Technology, 2010 Scientific Opinion on the substantiation of health claims related to protein and growth/maintenance of muscle mass — EFSA Journal, 2010;8(10):1811

Nutrition (per serving)

280

kcal

30g

protein

10g

fat

14g

carbs

3.3g

fiber

Always check product labels for allergens.