Herbed Cod & Pasta Bowl

Ingredients

• 220 g cod fillet — cut into large bite-size pieces, pin bones removed
• 120 g small pasta shells — uncooked
• 300 ml low-sodium chicken broth — room temperature
• 60 g carrot — very finely grated optional
• 10 g extra virgin olive oil — none
• 1 g dried oregano — crushed between fingers
• 1 g dried basil — crushed between fingers
• 1 pinch fine sea salt — none optional
• 300 ml water — for boiling pasta

Instructions

1. Bring the water to a gentle boil in a medium pot, add half of the salt if using, then add the small pasta shells and cook until very soft and slightly overcooked, about 8–10 minutes; this makes them more binding and easier to digest.
2. While the pasta cooks, heat the olive oil in a wide non-stick pan over low heat, add the grated carrot and cook for 2–3 minutes until just softened without browning to keep flavours mild.
3. Pour the chicken broth into the pan with the carrot, add the dried oregano and dried basil, and bring to a very gentle simmer over low heat.
4. Add the cod pieces to the simmering broth, spacing them out, and poach on low heat for 5–7 minutes until the fish is opaque and flakes easily; avoid vigorous boiling to keep the texture tender and easy on the stomach.
5. Drain the pasta well, then add it directly into the pan with the cod and broth, stirring very gently so the fish mostly stays in large flakes while the pasta absorbs some of the liquid.
6. Taste and add the remaining salt only if needed, then simmer together for 1–2 more minutes until the mixture is softly saucy but not soupy; serve in small warm bowls, ensuring each portion has plenty of pasta and fish.