A deeply spiced, nourishing fish stew for brain, heart, and gut health 

This Cinnamon and Cumin Fish Stew brings together the rich warmth of cinnamon, earthy cumin, and a hint of chilli to perfectly complement tender cod and hearty lentils. Packed with anti-inflammatory ingredients, fibre, and brain-boosting nutrients, this stew is as comforting as it is nourishing. It’s a pescatarian-friendly dish designed to support heart, skin, and menopause health while being simple enough for a weeknight meal. 

Ingredients (Serves 4) 

• 2 tbsp extra virgin olive oil 

• 200g white onion, chopped 

• 2 tsp ground cinnamon 

• 2 tsp cumin seeds 

• 1 tsp red chilli flakes 

• 6 garlic cloves, grated 

• 2 tbsp tomato purée 

• 2 chopped tomatoes (canned) 

• 400g cooked puy lentils 

• 200g spinach, roughly chopped 

• 400g cod fillet 

• 50g pine nuts 

• 20g parsley, chopped 

Need to Know 

• Prep Time: 10 minutes 

• Cook Time: 45 minutes 

• Freezer Friendly: Yes 

• Shelf Life: 3 days 

Step-by-Step Instructions 

Step 1: Heat the olive oil in a large, lidded casserole dish. Sauté the onions for 10 minutes until golden. 

Step 2: Stir in the cinnamon, cumin seeds, chilli flakes, and garlic. Cook for 2 minutes until fragrant. 

Step 3: Add the tomato purée, chopped tomatoes, and a pinch of salt and pepper. Simmer gently for 20 minutes, adding a splash of water if needed to prevent sticking. 

Step 4: Stir in the lentils and mix in the spinach until fully wilted. 

Step 5: Place the cod fillets on top of the lentils. Cover with a lid and cook for 8–10 minutes or until the fish is opaque and flaky. 

Step 6: Finish with a sprinkle of pine nuts and chopped parsley. Serve hot and enjoy! 

Feel Better, Eat Smarter – Start with the Right Recipes 

Your meals should do more than fill you up, they should fuel your health and support your body’s unique needs. This Cinnamon and Cumin Fish Stew is a perfect example of a dish that’s rich in anti-inflammatory spices, fibre, and omega-3s, all helping your heart, brain, skin, and gut thrive. 

If you’re ready to personalise your nutrition and improve your energy, digestion, or hormonal balance, let’s connect!