Serves 4
4 small onions, chopped
1tbsp olive oil
2 garlic cloves, peeled and crushed
100g spicy chorizo, sliced (uncooked if possible)
2 x 400g tins whole plum tomatoes
2 x 400g tins chickpeas, drained and rinsed
4 cod fillet, around 150g each
salt and pepper
Preheat the oven to 180, gas mark 4. In a large saute pan or roasting tin, fry the onions in the olive oil until they are soft and tender.
Add the garlic and chorizo slices and fry for 2-3 mins. Don't over-fry the chorizo as it can become tough.
Next, add the tinned tomatoes and chickpeas and stir together well.
Pour the mixture into an ovenproof dish and sit the cod fillets on top. Bake in the oven for 10-15 mins or until the fish is cooked through.
What is the amount that equals 490 cal? It sounds like so much food..wow! :)
ReplyDeleteHi, it's all low fat food that's why you can have so much. 1 piece of fish and a quarter of the rest of the dish is 490 calories x
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