Recipes
Cod in tomato sauce
You can use any sustainable white fish for this dish, such as river cobbler or haddock.
You can use any sustainable white fish for this dish, such as river cobbler or haddock.
(2 votes)
Cook: 30 Mins
Serves: 4
Price: £2.45 per serving
Nutritional Information
Each 513g serving contains
Energy
1985kj
474kcal
1985kj
474kcal
24%
Fat
11.8g
11.8g
Med
17%
17%
Saturates
1.9g
1.9g
Med
9%
9%
Sugars
10g
10g
Med
11%
11%
Salt
0.5g
0.5g
Med
9%
9%
of your reference intake.
Typical energy values per 100g:
387kj/92kcal
Typical energy values per 100g:
387kj/92kcal
Ingredients
1 small onion, chopped
1 small pointed sweet red pepper, de-seeded and diced
2 tbsp olive oil
1 garlic clove, crushed
1 tsp honey
1 tsp dried oregano (or mixed dried herbs)
400g can Asda Chopped Tomatoes
2 x 300g can cannellini beans, dried and rinsed
12 pitted olives
300g fusilli pasta
500g cod, divided into 4 portions
Method
1
Pre-heat the grill, gently fry the onion and pepper in 1 tbsp oil in a pan. Do this over a medium heat for 5 minutes, stirring often. Add the garlic and cook for another minute.
2
Add the honey, herbs and tomatoes and simmer uncovered for 5 minutes.
3
Purée with a hand-held blender until almost smooth. Add the beans, olives and 150ml water. Simmer, covered, for another 5 minutes, stirring occasionally.
4
While the tomato sauce is heating, cook the pasta in a large pan of boiling water, uncovered, for 10-12 minutes or until just tender. Drain.
5
Brush the fish with the rest of the oil and season. Transfer the fish on to a lightly greased baking tray. Cook under the grill for 8-10 minutes, or until the fish flakes easily. The exact cooking time will depend on the heat of your grill.
6
Mix the fusilli pasta with the tomato sauce and serve in bowls with a slice of fish on top. Season with black pepper.