Hearty Tomato and Basil Cod – Just 6sp!

I love a good fish dish but I usually associate it with light and summery recipes. Having got some in the freezer, I decided I would try and create a warming and wintery fish dish which would satisfy those winter hibernation cravings but stay low in points.

This is a great dish as its very quick and easy but the flavours are delicious and really satisfy those winter warmer cravings! I served it with some new potatoes but it would be equally as nice served with rice and some additional greens. I added a chilli with the veg but if you don’t like it too hot, omit this and just used a few crushed chillis.




Serves 2 = 6sp each

2 x 120g Cod Fillets (skinned)

1 onion, finely chopped

2 garlic cloves, finely chopped

2 peppers, finely sliced

1 chilli (deseeded and finely sliced – optional)

400g tin of chopped tomatoes

100ml white wine

1 tsp soft light brown sugar

½ tbsp soy sauce

1 tsp capers, drained and chopped (optional)

¼ tsp basil, rosemary, crushed chillies

Couple of big handfuls of spinach

350g new potatoes, halved

1 Lemon, cut into quarters

Pop the new potatoes on to boil in a pan of lightly salted water for around 15 minutes.

Meanwhile spray a frying pan with 1kal and fry the onion for around 5 minutes (adding a little water if it gets dry). Then add the garlic, peppers and chilli (if using) and fry for another five minutes. Add the tomatoes, wine, sugar, soy, capers, basil, rosemary and crushed chillis, give a stir, add a splash of water and leave to simmer for 10 minutes – stirring occasionally and adding water if you think its needed.

Once the sauce has reduced slightly pop your spinach and cod into  the pan, cover with a bit of the sauce, add a splash of water, cover and leave to cook for 8-10 minutes (until fish is cooked through). Once cooked add a squeeze of lemon and season well with black pepper. You shouldn’t need salt as the soy and capers provide plenty of that.

To serve, take the cod out of the pan and pop on a plate. Drain and add your new potatoes to the tomato mixture and once nicely coated, divide this between two plates/bowls. Top with the cod and a quarter of lemon.


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