Baked cod with a rich tomato sauce recipe

8 ratings Rate
  • Serves 4
  • 10 mins to prepare and 32 mins to cook
  • 118 calories / serving
  • Healthy
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This delicious fish recipe makes a great speedy supper.

To make the sauce, put the tomatoes, onions and garlic in a large pan. Add 100ml (3½oz) water and the olive oil. Season well. Cook over a gentle heat for about 20 minutes, until the tomatoes have softened and the liquid has reduced.

Meanwhile, preheat the oven to gas 6, 180°C, fan 160°C. Transfer the sauce to a deep roasting dish and scatter over the peppers. Lay the fish on the sauce, and then scatter over the lemon zest and capers. Bake for 12 minutes, until cooked through. Serve immediately with a squeeze of lemon and some crusty bread.

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Recipe taken from the SORTED Food recipe collection. 

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  • Ingredients

  • 6 tomatoes, roughly chopped
  • 1 onion, diced
  • 2 cloves garlic
  • 1 tbsp olive oil
  • 50g (2oz) roasted red peppers, finely sliced
  • 4 cod fillets
  • 2 tbsp capers
  • 1 lemon, zested
  • crusty bread, to serve
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  • Energy 498kj 118kcal 6%
  • Fat 1.2g 2%
  • Saturates 0.3g 2%
  • Sugars 6.4g 7%
  • Salt 1g 16%

of the reference intake
Carbohydrate 8.8g Protein 18.5g Fibre 2.7g

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