- Spanish Cod With Sweet & Smoky Vegetables.jpg (46.22 KiB) Viewed 605 times
Preparation Time: 15 minutes
Cooking time: 25 minutes
Serves: 2
If served as two portions, provides 220 cals, 5g fat (of which 0g saturates), 15g sugar and 0.4g salt per portion.
Ingredients
- 2 tsp olive oil
- 2 red peppers, deseeded and sliced
- 1 courgette, sliced
- 2 garlic cloves, sliced
- 2 tsp smoked paprika, plus a pinch
- 1 x 400g (14oz) tin cherry or chopped tomatoes
- 2 tsp sherry or red wine vinegar
- a pinch of sugar
- 1 x 250g (9oz) pack skinless and boneless cod fillet
- 2 tbsp chopped flat-leaf parsley (optional)
Method
1. Heat the oil in a medium frying pan and fry the peppers for 5 minutes on a high heat, then add the courgette and fry for another 5 minutes, stirring frequently, until the vegetables are tender. Add the garlic and paprika, and fry for another minute before tipping in the tomatoes, with a splash of water to rinse out the tin, plus the vinegar and a pinch of sugar. Simmer for 5 - 8 minutes, uncovered, until thickened.
2. Season the fish both sides with salt, pepper and add a pinch of paprika, then nestle into the sauce. Cover loosely with a lid or baking sheet and cook for another 6 - 8 minutes until the fish is opaque and flaky. Scatter with parsley, if you have some, to serve.
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