Ready in 20 minutes and low fat, this fish dish is great for a Monday night when you’d rather be on the sofa than in the kitchen.

Ingredients

Serves 4

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 14 oz can chopped tomatoes
  • 1 heaped tsp light, soft brown sugar
  • few sprigs thyme, leaves stripped
  • 1 tbsp soy sauce
  • 4 cod, fillets (we like No Catch) or another white flaky fish, such as pollack

Method

  1. Heat the oil in a frying pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, sugar, thyme and soy, then bring to the boil.
  2. Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.

172 kcalories, protein 27.0g, carbohydrate 7.0g, fat 4.0g, saturated fat 1.0g, fibre 1.0g, salt 1.11g

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