Oil, Olive, Average – 5ml
Sausage, Chorizo – 50g
Red Peppers, Raw – 1 Med/160g
Onions -½ Med/90g
400g can of Chopped Tomatoes
Tomato Puree, Average -35g
Butter Beans, Canned (drained) – 1 Can/250g
Paprika -¼ Tsp/0.5g
Cod, Loins -240g
Fresh Parsley – 1 Tbsp/3.8g
Peel and finely dice the onion. De-seed the pepper and cut into large chunks. Cut the cod loin into 3cm chunks. Cut the chorizo into chunky slices and remove skin (if present).
In a deep pan over a low to medium heat, sweat the chorizo to release the oil. Add the onion, olive oil and red pepper and cook for five minutes, being careful not to brown.
Add the tomatoes, tomato puree, paprika and butterbeans. Simmer and reduce for about ten minutes.
Add the cod, salt and freshly ground black pepper and pop the lid on. Simmer for another 8 – 10 minutes or so, stirring a couple of times (very gently or your fish will fall apart!), until the fish is cooked through.
Sprinkle with parsley and serve immediately.
I had mine with stir fried leek, savoy cabbage and peas (77 cals) and tenderstem broccoli (14 cals).
Total for meal: 369 calories
Dessert: Half an orange (27 calories)