Mediterranean fish

Mediterranean fishYou'll feel as if you're really treating yourself with this special fish dish.

Mediterranean fish
  • Serves: 1
  • Prep. time: 25 minutes
  • Cook time:
  • Total time: Less than 30 Minutes
  • Difficulty Rating: 2
  • Syns per serving:
    • Green:
    • Original:
    • Extra Easy:
    • Add 6 Syns if not using Cod as a Healthy Extra on Green.

ingredients

  • 1 small onion
  • ½ small green pepper
  • 150ml vegetable stock
  • 200g can chopped tomatoes
  • A pinch of dried oregano
  • Salt and freshly ground black pepper
  • 25g pitted black olives
  • 150g chunky skinless cod fillet, or other white fish
  • Low calorie oil spray (less than one calorie per spray)

method

  1. Peel and finely chop the onion. Deseed and finely chop the pepper. Place in a pan with the stock, bring to the boil, cover and simmer for 5 minutes.
  2. Stir in the tomatoes, oregano and seasoning. Cut the olives into quarters and stir into the sauce. Bring back to the boil, cover and simmer for 2-3 minutes.
  3. Preheat the grill to a medium/hot setting. Wash and pat dry the cod. Season on both sides and place on the grill rack. Spray lightly with low calorie oil spray and grill for 5-6 minutes on each side until lightly golden and cooked through.
  4. Serve the fish with the sauce and green vegetables.

Tip: This sauce works well with grilled beef or pork steaks, too. It's also suitable for freezing; simply allow to cool and pack in a freezer-proof container. You can keep it in the freezer for up to 3 months. Allow to thaw thoroughly before reheating, and make sure it's piping hot before serving.

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