Cod with tomato and spinach

The Small Changes, Big Difference co-ordinator, Emma Heesom, has made her small change by signing up for a local organic veg box. With her first box last week she cooked up this cod with spinach and tomato dish, inspired by Red Online.

Emma's cod with tomato and spinachIngredients

  • Approx 500g MSC-certified cod loin or other firm fish
  • Sea salt
  • 5 tbsp organic rape seed oil
  • 4 tbsp capers, rinsed and patted dry
  • 6-8 ripe organic tomatoes
  • Handful of organic shallots, finely chopped
  • 2 cloves garlic, chopped, then crushed with a little salt, until creamy
  • 2 good pinches chilli flakes (about ½ tsp)
  • Bag of organic baby spinach leaves
  • Freshly ground black pepper
  • Organic extra-virgin olive oil, to serve


  1. Cut the cod into 2-3cm square pieces, cutting on an angle across the loin.
  2. Heat one tablespoon of the rape seed oil in a frying pan and add the capers. Fry over a medium-to-high heat, until they turn crispy, but not burnt.
  3. Cut the tomatoes in half, remove the stalk, remove the juice and seeds from each piece into a sieve set over a bowl. Push the seeds with a ladle to extract the flavour into the juice. Cut up the flesh roughly.
  4. Heat the remaining rape seed oil in a heavy based saucepan. Add the shallots and garlic, and cook over a low heat for around 10 minutes, until soft and translucent, but not brown. Add the chilli flakes and stir. Turn up the heat and add the strained tomato juices. When the liquid has evaporated – after around two minutes – add the roughly chopped tomatoes and cook for one minute.
  5. Lower the heat as far it will go and stir in the baby spinach, until just wilted.
  6. Lay the cod on top, and scatter over some freshly ground black pepper. Cover and cook for seven or eight minutes, then turn off the heat and leave covered for around five minutes, or until the cod flakes easily. Drizzle each serving with extra-virgin olive oil and scatter over with crispy capers.
  7. Serve with a crisp salad or organic green beans.




Good Energy logoA 100% renewable electricity company.
Quote ‘Soil Association’ when you switch: and Good Energy will give £50 to the Soil Association to support our work for healthier, fairer food and farming.

Tell your friends...

Good Energy logo