Cod 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

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Ingredients

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

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Method

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.

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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