Cod with a tangy topping – 286 calories

IMG_0924Cod with a tangy topping

This has to be one of the easiest recipes I’ve ever found! Colourful, flavoursome and looks fab! Served with half a pouch of Tilda Steamed Basmati Coconut Chilli & Lemongrass rice (125g or half a pouch was 190 calories).

Whole meal was therefore just 476 calories.

Preparation Time: 5 mins

Cooking Time: 15 mins

Serves: 2

Calories per serving: 286


Cod, Loins 2 x 150g fillets-300g

Olive Oil – 1 Tbsp/15ml

Yellow Pepper – 1 Med/160g

Garlic – 1 Clove/3g

Tomatoes, Plum, Peeled, Canned – ½ Can/200g

Black Greek Style Olives, Pitted – 8 Av Olives/32g

Saffron – ¼ Tsp/0.25g

Paprika, Smoked – 5g

Parsley, Dried – ¼ Tsp/0.25g

Red Pesto, Reduced Fat – 20g



Preheat oven to 190C and dry the fish on kitchen paper. Brush a non-stick baking tray with a little of the oil and sit the fish fillets on the brushed area.

In a small non-stick frying pan, fry the de-seeded and chopped yellow pepper over medium heat for 10 minutes until softened and slightly tinged gold, then add the peeled, chopped garlic and stir for a minute.

Add the tomatoes cut into large chunks (no juice), pesto, saffron and paprika and stir for 2 minutes. Then stir in the olive slices and chopped parsley, plus seasoning to taste.

Cook for a further minute then spoon the mixture onto the tops of the fish fillets.

Bake for 12 – 15 minutes or until fish is just cooked through and topping is bubbling.

Nutrition Data Per Serving

Calories (kcal) 285.9

Carbohydrate (g) 10.3

Fat (g) 13.9

Fibre (g) 3.2

Sodium (g) 0.304

Fruit & Veg 2.4

Protein (g) 29.7

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