Tomato & thyme cod

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Recipe by Good Food

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1. Heat the oil in a frying pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, sugar, thyme and soy, then bring to the boil.
2. Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.

Make ahead

The sauce for this dish can be made up to a day ahead. Simply cool and chill until ready to reheat.

Per serving

172 kcalories, protein 27g, carbohydrate 7g, fat 4 g, saturated fat 1g, fibre 1g, sugar 6g, salt 1.11 g

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Ingredients

• 1 tbsp olive oil
• 1 onion , chopped
• 400g can chopped tomatoes
• 1 heaped tsp light, soft brown sugar
• few sprigs thyme , leaves stripped
• 1 tbsp soy sauce
• 4 cod , fillets (we like No Catch) or another white flaky fish, such as pollack

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Difficulty and servings

Serves 4

Preparation and cooking times

Prep 5 mins

Cook 15 mins

Low-fat

If the fish was not previously frozen

Ingredients

• 1 tbsp olive oil
• 1 onion , chopped
• 400g can chopped tomatoes
• 1 heaped tsp light, soft brown sugar
• few sprigs thyme , leaves stripped
• 1 tbsp soy sauce
• 4 cod , fillets (we like No Catch) or another white flaky fish, such as pollack

Per serving

172 kcalories, protein 27g, carbohydrate 7g, fat 4 g, saturated fat 1g, fibre 1g, sugar 6g, salt 1.11 g

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