Everyday Easy
Serves 4
Ready In About 1 Hour 15 Minutes
700-800g Skinless And Boneless Thick
White Fish Fillets, Such As Cod Loin
Finely Grated Zest And Juice Of
1 Unwaxed Lemon
Low-Calorie Cooking Spray
Tasty Tomato Fish Bake Photo Gallery
1 Large Onion, Halved And Thinly Sliced
2 Garlic Cloves
400g Can Cherry Tomatoes
1 Tsp Paprika
Pinch Of Ground Allspice Or Cinnamon
1 Tbsp Tomato Purée
2 Tbsp Chopped Fresh Dill
2 Tbsp Chopped Fresh Flat-Leaf Parsley
300g Plain Dried Couscous
1 Bunch Spring Onions, Thinly Sliced
2 Peppers (Green And Yellow),
Deseeded And Diced
1 Preheat your oven to 200°C/ fan 180°C/gas 6. Pat the fish with kitchen paper, then lay on the base of a shallow baking dish. Pour over half the lemon juice and set aside.
2 Spray a non-stick saucepan with low-calorie cooking spray and place over a low heat. Add the onion, garlic and a splash of water, and cook for 10 minutes until soft. Increase the heat to medium and add the tomatoes, paprika, allspice or cinnamon, tomato purée, 100ml water and half the chopped dill and parsley. Season and simmer for 15 minutes, or until the sauce has reduced and thickened.
3 Pour the sauce over the fish and bake for 30 minutes, or until the fish is cooked through.
4 Meanwhile, put the couscous in a heatproof bowl and pour over 300ml boiling water. Cover with cling film and set aside for 10 minutes. Uncover, fluff up the grains with a fork and stir through the spring onions, peppers, lemon zest, and remaining lemon juice and chopped dill. Season to taste.
5 Divide the couscous between 4 plates and top with the fish and sauce. Sprinkle over the remaining parsley and serve. Syns per serving: FREE
