A low-fat dish, delicious served with rice and salad.
Serves
2
Prep
10 minutes
Cook
35 minutes
Each 441g serving contains
KCal
256
Carbs
17.0g
Fibre
4.2g
Protein
29.8g
Fat
6.8g
Saturates
1.00g
Sugars
15.2g
Salt
0.53g
Portion Fruit & Veg
3
Ingredients
Ingredients
1 tbsp olive oil
1 large onion, peeled and chopped
400g tin chopped tomatoes
1 tbsp tomato ketchup
2 bay leaves
1 heaped tsp of dried parsley or 1 tbsp of fresh chopped parsley
freshly ground black pepper
2 thick pieces skinless cod fillet (approx. 150g each)
Method
- Heat the oil in a non-stick frying pan.
- Add the onion and fry for 5 minutes until softened.
- Add all the remaining ingredients (except the cod), season with black pepper, bring to the boil, leave uncovered and simmer gently for 15 minutes.
- Lay the cod on top of the sauce, cover, and continue to simmer for a further 15 minutes until the fish is cooked. Remove the bay leaves.
Chefs tips
- This recipe also works well with salmon, fresh tuna or haddock.
- To spice the dish up, add 2 cloves crushed garlic and 1 tsp smoked paprika to the tomato sauce.
- Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge and reheat until piping hot throughout.
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