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Suggest a better description1. Heat the oil in a large pan and fry the onion and garlic for 2-3 minutes, stirring occasionally. 2. Add the peppers, choppped tomatoes, puree, most of the parsley or basil and the stock. Mix well and bring to the boil. 3. Reduce the heat and arrange the cod fillets on top. Simmer gently for 7-8 minutes for fresh cod fillets or 10-12 minutes if frozen, carefully turning the fillets over after 5-6 minutes. 4. Remove the cod fillets from the pan and keep warm. Stir in the olives, blended cornflour and seasoning to taste. Cook for a further 2-3 minutes, stirring continually until thickened. 5. Transfer to a warmed serving dish and arrange the cod on top. Sprinkle with the remaining parsley or basil and serve immediately. NOTES : A delicious, low in fat supper. Ideally served with boiled new potatoes and summer vegetables.
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Serving Size: 1 Serving (135g) | ||
Recipe Makes: 4 servings | ||
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Calories: 19 | ||
Calories from Fat: 15 (79%) | ||
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Amt Per Serving | % DV | |
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Total Fat 1.7g | 2 % | |
Saturated Fat 0.2g | 1 % | |
Monounsaturated Fat 1.2g | ||
Polyunsanturated Fat 0.2g | ||
Cholesterol 0mg | 0 % | |
Sodium 2.4mg | 0 % | |
Potassium 38.1mg | 1 % | |
Total Carbohydrate 0.9g | 0 % | |
Dietary Fiber 0.2g | 1 % | |
Sugars, other 0.7g | ||
Protein 0.2g | 0 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 19
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