Cod with tomato sauce
prep: 10 minutes
cook: 35 minutes
serving: 2
Nutrition Facts
each serving
KCal
256
Carbs
17g
fiber
4.2g
Protein
29.8g
Fat
6.8g
Saturates
1g
Sugars
15.2g
Salt
0.53g
Fruit/Veg Portion
3
Ingredients
all 8 types- 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)
Directions
4 steps in totalStep 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.
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