
A low-fat dish, delicious served with rice and salad.
Serves
2
Prep
10 minutes
Cook
35 minutes
Nutritional Information:
Each 441g serving contains (excludes serving suggestion)
- KCal
- 256
- Carbs
- 17.0g
- Fibre
- 4.2g
- Protein
- 29.8g
- Fat
-
6.8g
(Low)
- Saturates
-
1.0g
(Low)
- Sugars
-
15.2g
(Low)
- Salt
-
0.53g
(Low)
- Fruit/Veg Portion
- 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
Method
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.