Tomato & thyme cod

• 분량: 4 servings
• 총 시간: 20 minutes

재료

1 tbsp olive oil

1 leek choped

400g can chopped tomatoes

1 heaped tsp soft brown sugar

2 tspn dried thyme

1 tbsp soy sauce

4 cod fillets, or another white flaky fish, such as pollock

방향

Heat 1 tbsp olive oil in a frying pan, add 1 chopped leek, then fry for 4-5 mins until lightly browned.

Stir in a 400g can chopped tomatoes, 1 heaped tsp light soft brown sugar, the thyme and 1 tbsp soy sauce, then bring to the boil.

Simmer 5 mins, then slip 4 cod fillets into the sauce.

Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes or rice.

영양 정보

• 칼로리: 187
• 지방 전체: 4 g
• 포화 지방: 1 g
• 나트륨: 0.8 mg
• 탄수화물 전체: 8 g
• 식이섬유: 2 g
• 총 당류: 7 g
• 단백질: 30 g