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Cod with tomato sauce

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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
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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)
  1. Heat the oil in a non-stick frying pan.
  2. Add the onion and fry for 5 minutes until softened.
  3. Add all the remaining ingredients (except the cod), season with black pepper, bring to the boil, leave uncovered and simmer gently for 15 minutes.
  4. 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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Fish pie

A deliciously moist fish pie with a subtle, smoky flavour that comes from the smoked paprika. It’s lower in fat and less salty than traditional fish pies, but just as tasty.
Special Diets
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Carbs
41.9g
KCal
370
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