Cod With Tomatoes And Peppers Recipe

Summary

MethodMain Ingredient

Ingredients

 Cod fillet/Haddock fillet1 1⁄2 Pound, skinned (700 g)
 Onions2 Medium, skinned and chopped
 Green pepper1 , seeded and chopped
 Vegetable oil45 Milliliter (3 tbsp)
 Flour30 Milliliter (2 level tbsp)
 Fish stock/Chicken stock1⁄4 Pint
 Tomato puree1 Teaspoon (Leveled) (5 ml)
 Canned tomatoes14 Ounce (397 g, 1 can)
 Bay leaf1
 Garlic1 Clove (5 gm), skinned and crushed
 Chopped fresh parsley30 Milliliter (2 tbsp)

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 mg

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

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.
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