Tomato & thyme cod

Ready in 20 minutes and low fat, this fish dish is great for a Monday night when you'd rather be on the sofa than in the kitchen

  • Prep:5 mins
    Cook:15 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 172
  • fat 4g
  • saturates 1g
  • carbs 7g
  • sugars 6g
  • fibre 1g
  • protein 27g
  • salt 1.11g

Ingredients

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 400g can chopped tomatoes
  • 1 heaped tsp light, soft brown sugar
  • few sprigs thyme, leaves stripped
  • 1 tbsp soy sauce
  • 4 cod, fillets (we like No Catch) or another white flaky fish, such as pollack

Tip

Make ahead

The sauce for this dish can be made up to a day ahead. Simply cool and chill until ready to reheat.

Method

  1. Heat the oil in a frying pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, sugar, thyme and soy, then bring to the boil.

  2. Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.