Name: Cod with tomato sauce
Prep time: 10 minutes
Cook time: 35 minutes
Yield: 2
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)

A low-fat dish, delicious served with rice and salad.

Serves

Prep

10 minutes

Cook

35 minutes

Each 441g serving contains (excludes serving suggestion)

KCal

256

Carbs

17.0g

Fibre

4.2g

Protein

29.8g

Fat

6.8g

Saturates

1.0g

Sugars

15.2g

Salt

0.53g

Fruit/Veg Portion

What makes a healthy, balanced diet?

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)

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Method

Step 1

Heat the oil in a non-stick frying pan.

Step 2

Add the onion and fry for 5 minutes until softened.

Step 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.

Step 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.

Recipe 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.