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Cod and Green Beans Chilli

This cod and green beans chilli is a fresh, lighter twist on the classic chilli recipe - full of flavour, naturally high in protein, and ready in just 30 minutes. It’s the perfect midweek family dinner: quick to cook, full of veggies, and mild enough for children but easy to spice up for chilli lovers. Serve it with warm flatbreads, steamed rice, couscous or fluffy quinoa for a complete, balanced meal. Optional Add-Ins & Swaps
  • Swap cod for haddock, pollock or another firm white fish
  • Add chickpeas or butter beans for extra protein and fibre
  • Use spinach instead of kale for a softer texture
  • Add extra heat with fresh chilli or chipotle paste
Print Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Resting Time 4 hours
Total Time 30 minutes
Servings: 4 people
Cuisine: Mexican
Calories: 1234
Ingredients Method

Ingredients
  

  • 1 onion thinly sliced
  • 2 garlic cloves thinly sliced
  • 1 medium carrot diced
  • 1 large sweet potato diced
  • 1 tsp dried oregano
  • 1 tsp smoked paprika
  • ½ tsp ground cumin
  • ½ tsp chilli flakes adjust to taste
  • 1 Tbsp tomato purée
  • 1 tin chopped tomatoes
  • 1 cup chopped cavolo nero or curly kale
  • 100 g green beans trimmed and cut in half
  • 2 cod fillets skin removed if preferred
  • 2 Tbsp chopped fresh parsley or coriander
  • Salt & pepper
  • Olive oil for frying

Method
 

  1. Heat a little olive oil in a large, deep pan. Add the sliced onion and sauté gently for 5 minutes, until soft and starting to caramelise.
  2. Add the garlic, diced carrot and sweet potato. Stir and cook for 2 minutes.
  3. Sprinkle in the oregano, smoked paprika, cumin and chilli flakes. Stir well to coat the vegetables in the spices.
  4. Add the tomato purée, tinned tomatoes, a pinch of salt and pepper, then bring to the boil.
  5. Reduce to a gentle simmer and cook for 10 minutes.
  6. Stir in the kale and green beans, then cook for another 5 minutes.
  7. Meanwhile, cut the cod into bite-sized chunks.
  8. Add the cod pieces to the pot, season again if needed, cover with a lid and cook for 5 minutes, or until the fish is just cooked through. (Make sure, you don’t overcook the fish - it should be opaque and flake easily.)
  9. Turn off the heat and let the dish rest, covered, for 2 minutes.
  10. Finish with chopped parsley or coriander and serve immediately.