Tomato & thyme cod
Ready in 20 minutes and low fat, this fish dish is great for a Monday night when you'd rather be on the sofa than in the kitchen
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Low-fat
If the fish was not previously frozen
- 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.
- 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 27.0g, carbohydrate 7.0g, fat 4.0 g, saturated fat 1.0g, fibre 1.0g, sugar 6.0g, salt 1.11 g
Recipe from Good Food magazine, April 2008.
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http://www.bbcgoodfood.com/recipes/5939/
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 27.0g, carbohydrate 7.0g, fat 4.0 g, saturated fat 1.0g, fibre 1.0g, sugar 6.0g, salt 1.11 g
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