Cod Arrabiata

Serves 2. A quick and tasty fish dish, packed with the fresh flavours of chilli and garlic. Served with garlic courgettes and brown basmati rice.
Endorsed by My Time for Change by Emma Wilson Fitness


2 x 150g cod fillet

1 red chilli

200g courgette

20g capers

250g steamed brown rice

30g pitted black olives

400g chopped tomatoes

40g spinach

4 garlic cloves

Handful of parsley

Himalayan Pink Salt

Black Pepper

Olive oil

Coconut oil



Preheat the oven to 200C

Place the cod on a baking tray, drizzle with 1/2 tbsp oil and season.  Place in the oven for 15 minutes.

Peel and finely chop the garlic.

Heat a medium sized pan with 1 tbsp coconut oil, add 3/4 of garlic and cook for 1 minute.

Add the chopped tomatoes and simmer for 5 minutes.

Cut the courgette in half lengthways then dice into small chunks.

Heat a second pan with 1/s tbsp coconut oil on a medium heat, add the remaining garlic and diced courgette, sauce for 3-4 minutes, stirring occasionally.

Thinly slice the red chilli

Roughly chop the parsley.

Add half the parsley to the tomato arrabbiata sauce, followed by the capers, black olives, spinach and half the sliced chilli, stir and simmer for 4 minutes.

When the courgettes are cooked, add the rice and remaining parsley.

Divide into 2 bowls, top with the remaining chilli and serve.