Cod with Tomato Sauce

Ok so I thought I would share a recipe, and perhaps share more in the future if you’re interested.

This is really lush, and one of my favourite meals,  quick and easy and cooked all in one pan (unlesss you have rice as well). No added fat, low calories, packed with flavour and very filling.
I have used the base tomato sauce with all sorts of white fish, cod, haddock, seabass and bream to name the most common.

Ingredients:
4 shallots
2 cloves of garlic
1 courgette
1 aubergine
400g tin chopped tomatoes
250g passata
Paprika
Cod or white fish of choice
1/2 Lemon

Serves 2 people.

1. Finely slice shallots and crush garlic,  put into a large nonstick frying pan with no oil and dry fry on a low heat until soft.

2. Dice into small bits the courgette and aubergine and add, cook off for 5 mins stiring often.

3. Add the tomatoes and passata and paprika. Put lid on and cook down so the tomato reduces and the flavour intensifies. 

4. Nestle the cod fillets into the sauce, (I leave the skin on so it stays in one piece and I think it adds flavour as it cooks. Then I can just peel the skin off when cooked and it breaks up into nice tasty chunks), squeeze lemon over the top and put the lid back on and simmer for 15 minutes until the fish is cooked.

If I have some I love to throw a couple of handfuls of spinach just before I add the fish.

Half a portion of this by itself in a bowl a fab filling lunch or a light dinner and only about 217 calories (using 125g fillets of fish).

For a larger meal have it with rice, 394 calories (50g dry rice per person).

Or the healthy alternative a nice leafy salad, probably no more than 300 cals depending on what you have.

(The calories I worked out using a calorie book and myfitnesspal.)

Oh and if you don’t have a lid for your frying pan try the glass plate from your microwave. I use the one from my old broken microwave (I knew I kept it for a reason) and its really effective.

So there it is, give it a go and tell me what you think.

CHIPS!!

I am craving chips. Not just any old chips, the chips you get from the chip shop. A little bit greasy, with lots of vinegar and a bit of salt. Perhaps with some curry sauce. Ummmmmm soooo tasty.

It’s not something we have ever had a lot off. At home on the rare occasion I made them they were oven ones. But chip shop chips were my once a month treat that I would pick up on my way home from work. More often than not with a nice piece of battered cod. I would get indoors and unwrap the yummy goodness and the cats would appear as soon as the smell wafted to wherever they were. They would sit patiently for their fish, normally getting about half of it, so I would have to buy a large fish.

Its been over a month since my last chippy night, so perhaps that is why I’m craving them. The craving is just for the chips. I had it last night, and it took all my will power not to pop into the chip shop at Ferring to get just a small childs portion on my way home. The craving has come back, started earlier today. I think I want to cry.

Chips out of the paper, chips warm on my lap, chips hot and tasty, vinegar splashed chips.. ohhh chips… sigh… 😦