Cod in a rich tomato sauce with courgetti
Have a delicious, healthy fish supper on the table in half an hour.
Each serving provides 300 kcal, 38g protein, 22g carbohydrate (of which 21g sugars), 5g fat (of which 1g saturates), 8g fibre and 0.5g salt.
- 1 tsp vegetable oil
- 1 very small onion (50g/1¾oz), thinly sliced
- 1 garlic clove, finely chopped
- ½ red pepper (75g/2½oz), roughly chopped
- pinch smoked paprika
- 300g/10½oz tinned chopped tomatoes
- 1 level tbsp tomato purée
- 175g/6oz cod fillet, boneless, skin on
- 150g/5½oz courgetti
- salt and freshly ground black pepper
Preheat the oven to 200C/180C Fan/Gas 6.
Heat the oil in small frying pan over a medium heat. Add the onion and fry for 4–5 minutes, or until soft. Add the garlic, pepper and paprika and cook for 2 minutes.
Stir in the tomatoes, tomato purée and salt and pepper, to taste. Cook over a medium heat for 10 minutes, or until the mixture begins to thicken.
Transfer the sauce into an ovenproof dish, lay the fish on top of the sauce and bake for 10–15 minutes, or until the fish is cooked.
Meanwhile, place the ‘courgetti’ in a microwave and cook on high for 2 minutes. Stand for 1 minute before serving with the fish.
To bring the calories of this supper to 400 calories, add one small (100g/3½oz) banana for dessert. You can buy ‘courgetti’ spaghetti already prepared from most supermarkets but if you have a spiralizer you can make your own – one large courgetti (about 175g/6oz) should give you around 150g/5½oz of ‘spaghetti’. If you don’t have a spiralizer, you can use a vegetable peeler to cut thin ribbons of courgetti, about 3mm thick, then use a sharp knife to slice the strips into long thin spaghetti-like strips. Sprinkle the ‘spaghetti’ with a little salt and place in a colander for 10 minutes to allow some of the liquid to drain. Either cook the courgetti in a microwave on high for two minutes or steam over a pan of boiling water.