Tomato & herb cod

Prep: 5 mins
Cook: 15 mins
Tomato & herb cod
This quick and easy meal is not only delicious but only contains 172 calories per serving.

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 or other white flaky fish fillets, such as pollack

Chopped parsley, to garnish

Heat the oil in a frying pan, then tip in the onion and 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 add the cod into the sauce.

Cover with a lid and cook gently for 8-10 minutes until the cod flakes easily.

Garnish with a little chopped parsley.

Serve with baked or steamed potatoes.


Preparation Time
5 minutes

Cooking Time
15 minutes

Main ingredients
Fish, Vegetables

Recipe Type
Dinner, Easy, Family Dinners, Healthy, Low Calorie

Special Info
Gluten free, Nut free, Pregnant Mums

Level of Difficulty

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