Tonight's dish had to be simple and easy after a loooong weekend.
The fish fillets were picked up from Smith's Farm Shop and at £3.30 for two thick, chunky fillets they were a steal!
So, first the sauce. Really easy... And this can be made up in advance and then warmed through.
YOU WILL NEED:
Garlic frylight (or a tbsp garlic purée and a tbsp olive oil- synned)
1/2 red onion, finely chopped
1 tin/carton chopped tomatoes
1 carton passata
1 tsp chilli flakes
0.5 tsp chilli powder
1tsp garlic granules
1tsp basil
1tsp white pepper
0.5 tsp black pepper
A pinch of salt
A good sprinkling of finely grated mature cheddar. (Healthy Extra A)
METHOD:
Gently fry off the red onion in plenty of garlic frylight.
Throw in the tomatoes, passata, chilli powder, flakes, salt and the pepper. Simmer for 5-10 mins or until piping hot. Add the basil and simmer for a further 5 -10 mins. Add the grated cheese and stir in until it's melted and stringy
Leave to stand. It will thicken slightly which is fine. This works tremendously well with chicken and steak too, or just poured over pasta - a fabulous all-rounder.
**You'll need to warm through a few minutes before you begin your couscous.**
Next: The Cod
My fillets are frozen so will take 20-25 minutes to cook.
Tear off a square of tinfoil for each fillet.
Place the cod in the centre and spritz with garlic frylight. Sprinkle with salt and pepper and add a little basil if you like.
Fold bottom and top sides in first, then roll the two sides in, forming an envelope of sorts - not too tight, a little room on the top of steaming.
Place the fish into a preheated oven, about 180 degrees for about 25 mins.
Cous cous!!! Takes just a few mins!
Add 1tbsp all purpose seasoning, a few chilli flakes (optional) and 1tbsp garlic granules to a sauce pan, add 100g cous cous and then add just enough boiling kettle water to cover the cous cous. Bring to a quick boil, stir, instantly remove from the heat and cover for 5 minutes.
All you need to do now is plate up and serve with a little extra cheddar on your sauce and a nice crisp side salad of your choice. The salad will help balance the heat of the sauce and obviously counts as your 1/3 superfree with this meal.
Syn free as long as you are using frylight and counting the cheese as your healthy extra!
Be sure to share your thoughts if you try this recipe :)
Loves...
Sian x
