Cod with tomato & chorizo sauce
Try this quick low-fat dish when you next fancy a fish supper, ready in less time than it takes to get a takeaway
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Ready in 20 minutes- Heat 1 tbsp olive oil in a pan then cook the garlic and chorizo for a few minutes. Add the chilli and tomatoes and simmer for 10 minutes until thickened, season.
- Meanwhile rub the fish with a little more oil, season and grill or steam until cooked through, about 4-6 minutes. Serve the fish with the sauce and green beans.
Per serving
252 kcalories, protein 31.5g, carbohydrate 5.7g, fat 11.6 g, saturated fat 2.2g, fibre 2.1g, salt 0.75 g
Recipe from olive magazine, February 2009.
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http://www.bbcgoodfood.com/recipes/9277/
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Ready in 20 minutesIngredients
- olive oil
- 1 garlic clove , sliced
- 4 thin slices chorizo from the deli counter, cut into matchsticks
- a pinch chilli flakes
- 400g tin chopped tomatoes
- 2 thick cod fillets or other sustainable white fish fish
- green beans cooked to serve
Per serving
252 kcalories, protein 31.5g, carbohydrate 5.7g, fat 11.6 g, saturated fat 2.2g, fibre 2.1g, salt 0.75 g
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27 January 2009
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