Fish in red pepper sauce with pasta and vegetables recipe

68 ratings Rate
  • Serves 4
  • 25 mins to prepare and 25 mins to cook
  • 485 calories / serving
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Heat the olive oil in a large frying pan set over a medium heat. Sweat the garlic and finely diced red pepper for 3-4 minutes, stirring occasionally.

Add the tomato puree, cook for 1 minute, stirring well, then add the fennel seeds, fish stock and seasoning. Bring to the boil then reduce to a simmer.

Cook the orzo pasta in a large saucepan of salted water for 8-10 minutes until 'al dente.' Add the cod to the simmering sauce and cook for 6-7 minutes until opaque. Remove the fish from the heat and cover with a lid.

Drain the pasta at the same time.

Spoon onto serving plates and top with the fish fillets and some of the sauce. Toss the sliced peppers with the extra-virgin olive oil and some seasoning in a mixing bowl. Spoon beside the fish. Garnish the plates with a sprig of oregano before serving.

  • Ingredients

  • For the fish and sauce

  • 4 cod fillets
  • 25ml olive oil
  • 1 clove garlic, minced
  • ½tsp fennel seeds
  • 1tbsp tomato puree
  • 150ml fish stock
  • ½ red pepper, de-seeded and very finely diced
  • salt
  • pepper
  • For the garnish

  • 25ml extra-virgin olive oil
  • 1 yellow pepper, de-seeded and sliced
  • 1 red pepper, de-seeded and sliced
  • 1 green pepper, de-seeded and sliced
  • 250g Tesco Finest orzo pasta
  • sprigs of oregano, to garnish
  • Energy 2040kj 485kcal 24%
  • Fat 16g 23%
  • Saturates 2g 10%
  • Sugars 6g 7%
  • Salt 1.1g 18%

of the reference intake
Carbohydrate 38.9g Protein 45.2g Fibre 2.3g

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