During this year’s Doctoral Wellbeing Fortnight, we asked Doctoral Researchers to contribute towards our PHooD blog series (PhD + Food = PHooD!) by sharing their ‘go-to’ recipes that are tasty and either quick to make and/or nutritious and/or cheap and/or comforting… enjoy!

Fish Sauce and Pasta – Recipe by Tunmike Olowe

For more of Tunmike’s delicious recipes check out their Instagram food page @fooddairy_staysafe!

Ingredients

• 450g Cod fillet (Iceland)
• 200g smoked mackerel fillet (Lidl)
• 500g Caserecce Pasta (can use any type e.g., penne or even spaghetti)
• 2 Long red pepper
• 2 small onions/ 1 large
• 400g of chopped tomatoes (1 tinned can will do)
• 2 garlic cloves
• 1 scotch bonnet (optional)
• Stock cubes (to taste)
• 3tbsp Stock 
• Salt
• Italian Seasoning
• Curry
• Thyme
• Black pepper
• Olive oil

Procedure

Fish Sauce

• Season cod fillet with stock cubes, black pepper, salt and Italian seasoning.
• In a bowl mix chopped smoked mackerel into tomato sauce and add in Italian seasoning, stock, and a little bit of salt. Set aside.
• Chop red pepper and onion into strips.
• Cut scotch bonnet and garlic (you can use a garlic press here so it’s as tiny as possible).
• In a wok/deep frying pan/medium sized saucepanadd in oil 3tbsp of oil. When it is hot add in half of the garlic and scotch bonnet mixture. 
• Add in the Cod fillet and after a minute flip to the other side then flip back. Lower the heat and cover the pan for 5-8mins (you can add in 1tbsp of water here to help the cooking process).
• Add in the chopped onions and the remaining scotch bonnet and garlic.
• Add in Italian seasoning and stock cubes.
• Add in the red peppers and allow to fry for a few minutes on medium heat.
• Add in the tomato mixture and curry powder. Allow to cook for 10mins.
• Make sure you are satisfied with the taste, if not adjust seasoning to preference.

TIP: Watch the amount of salt used as the smoked mackerel fish tends to be salty.

Pasta

• Add a bit of salt to a pot of boiling water.
• Add in your choice of pasta. Allow to cook for 10mins or till you are satisfied with the texture.
• Drain the pasta using a sieve then sprinkle with Italian seasoning while it is still hot. 
• Stir and serve with fish sauce.

TIP: You can use 1/2tsp of oil while boiling the pasta. This prevents it from stocking together.