Cod in tomato sauce

Cod in tomato sauce

You can use any sustainable white fish for this dish, such as river cobbler or haddock.

By , 21 September 2015

(1 vote)

Cod in tomato sauce
  • 30 Mins

  • Serves: 4

  • Price: £2.45 per serving

Nutritional Info
Each 513g serving contains
  • Energy

    1985KJ

    474KCAL

    24%
  • Fat

    11.8g

    low

    17%
  • Saturates

    1.9g

    low

    9%
  • Sugars

    10g

    low

    11%
  • Salt

    0.5g

    low

    9%
of your reference intake.
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
  • 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.

  • Add the honey, herbs and tomatoes and simmer uncovered for 5 minutes.

  • Purée with a hand-held blender until almost smooth. Add the beans, olives and 150ml water. Simmer, covered, for another 5 minutes, stirring occasionally.

  • 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.

  • 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.

  • Mix the fusilli pasta with the tomato sauce and serve in bowls with a slice of fish on top. Season with black pepper.