Thu, May 24 2012

Cod with tomato & chorizo sauce

Try this quick low-fat dish when you next fancy a fish supper, ready in less time than it takes to get a takeaway
Ingredients
* olive oil * 1 garlic clove , sliced * 4 thin slices chorizo from the deli counter, cut into matchsticks * a pinch chilli flakes * 400g tin chopped tomatoes * 2 thick cod fillets or other sustainable white fish fish * green beans cooked to serve
Nutrition Information
Serving Size 1 (431g) Recipe makes 2 servings Calories 229 Calories from Fat 18 (8%) Amount Per Serving %DV Total Fat 2.1g 3% Saturated Fat 0.4g 2% Monounsaturated Fat 0.3g Polyunsaturated Fat 0.9g Trans Fat 0.0g Cholesterol 99mg 33% Sodium 141mg 5% Potassium 1442mg 41% Total Carbohydrate 8.6g 2% Dietary Fiber 2.6g 10% Sugars 5.3g Protein 43.1g 86%
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  1. Heat 1 tbsp olive oil in a pan then cook the garlic and chorizo for a few minutes. Add the chilli and tomatoes and simmer for 10 minutes until thickened, season.
  2. Meanwhile rub the fish with a little more oil, season and grill or steam until cooked through, about 4-6 minutes. Serve the fish with the sauce and green beans.
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