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Cod With Tomatoes And Peppers

Microwaverina's picture
  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)

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.

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1430 Calories from Fat 468

% Daily Value*

Total Fat 53 g81.5%

Saturated Fat 7.5 g37.6%

Trans Fat 0 g

Cholesterol 293.8 mg97.9%

Sodium 1118.9 mg46.6%

Total Carbohydrates 102 g33.9%

Dietary Fiber 19.3 g77.3%

Sugars 21.6 g

Protein 141 g281.3%

Vitamin A 124.4% Vitamin C 394.7%

Calcium 42.1% Iron 72%

*Based on a 2000 Calorie diet

Cod With Tomatoes And Peppers Recipe