One-Pot Cod Stew with Fennel, Leeks and Olives
Flaky cod poached in a lemony broth with sweet fennel, leeks and zucchini — one pot, thirty-five minutes.
- AIP
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Keto
- Low-GI
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Plan it for your familyFree on iPhone, Android and the web.
Ingredients
- 600 g cod fillets, skinless, cut into large chunks
- 3 tbsp olive oil
- 2 medium leeks, sliced, pale parts only
- 1 large fennel bulb, cored and thinly sliced
- 2 medium carrots, thinly sliced
- 1 medium zucchini, half-moon slices
- 3 cloves garlic, minced
- 2 cups water
- 0.33 cup green olives, pitted, halved
- 1 large lemon, zest and juice
- ¼ cup fresh parsley, chopped
- ¾ tsp salt
Method
- Warm the oil in a wide pot and soften the leeks and fennel.6 min timer
- Stir in the garlic, carrots, zucchini, water and salt, then cover and simmer.12 min timer
- Nestle the cod into the pot and cover until it flakes easily.8 min timer
- Lift out the kids' share of fish and vegetables before anything sharp goes in.Kids’ plate comes out here
- Finish the pot with the lemon zest and juice, olives and parsley.
Kids’ plate: Mermaid fish soup bowls
On the plate: Plain flaked cod, soft stewed vegetables and a little broth, the olives and lemon left in the big pot.
Make it a game: Hunt for the biggest white fish 'treasure' chunk hiding under the vegetables.
Set it aside at step 4, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Fish and vegetables poached in olive oil and lemon, no grains, dairy or nightshades anywhere.
- Hashimoto's thyroiditis: Gluten-free throughout, seasoned with garlic, fennel and lemon instead of soy.
- Pregnant: Nothing here is raw, unpasteurised or alcoholic; the fish simmers gently in the broth.
- Toddler (1–3): Brothy, soft fish and stewed vegetables that flake apart easily on a spoon.
- Kid (4–12): A mild lemony stew where the strong olive and lemon finish sits in the grown-up pot.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.