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Cod With Tomatoes And Peppers

Microwaverina's picture
Ingredients
  Cod fillet/Haddock fillet 1 1⁄2 Pound, skinned (700 g)
  Onions 2 Medium, skinned and chopped
  Green pepper 1 , seeded and chopped
  Vegetable oil 45 Milliliter (3 tbsp)
  Flour 30 Milliliter (2 level tbsp)
  Fish stock/Chicken stock 1⁄4 Pint
  Tomato puree 1 Teaspoon (Leveled) (5 ml)
  Canned tomatoes 14 Ounce (397 g, 1 can)
  Bay leaf 1
  Garlic 1 Clove (5 gm), skinned and crushed
  Chopped fresh parsley 30 Milliliter (2 tbsp)
Directions

1. Cut the fish into 2.5 cm (1 inch) cubes and then set it aside.
2. Place the onion, pepper and vegetable oil in a large ovenproof casserole and mix well. Cover with cling film, pulling back one corner to vent, and microwave on HIGH for 5 -7 minutes until softened.
3. Stir in the flour and microwave on HIGH for 1 minute. Gradually stir in the stock, tomato puree and tomatoes and microwave on HIGH for 2-3 minutes until boiling and thickened, stirring every minute.
4. Add the bay leaf, garlic and fish, three-quarters cover with cling film and microwave on HIGH for 8-9 minutes until the fish is coooked, stirring occasionally.
5. Season well with salt and pepper and stir in the parsley. Serve hot.

Recipe Summary

Method: 
Microwaving
Ingredient: 
Fish

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