Tomato & Thyme Cod

Name: Tomato & Thyme Cod
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 onion, chopped; 14 ounces chopped tomatoes; 1 teaspoon light brown sugar; 3 sprigs thyme, leaves stripped; 1 tablespoon soy sauce; 4 cod fish fillets

Seafood

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Ingredients

1 tablespoon olive oil ⓘ
1 onion, chopped ⓘ
14 ounces chopped tomatoes ⓘ
1 teaspoon light brown sugar ⓘ
3 sprigs thyme, leaves stripped ⓘ
1 tablespoon soy sauce ⓘ
4 cod fish fillets ⓘ

Instructions

Heat the oil in a frying pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, sugar, thyme and soy, then bring to the boil.
Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.

Nutrition & Diet Analysis (per serving)

483 kcal 24% DV

Protein Fat Carbs

Macronutrients

Protein 11.6g 23% DV

Total Fat 31.6g 40% DV

Carbs 42.2g 15% DV

Fiber 4.4g 16% DV

Sugar 26.7g 53% DV

Electrolytes

Sodium 2738.8mg 100% DV

Potassium 512.5mg 11% DV

Cholesterol 21.3mg 7% DV

Vitamins & Minerals

Vitamin A 82mcg 9% DV

Vitamin C 47.4mg 53% DV

Vitamin D 0.4mcg 2% DV

Calcium 195mg 15% DV

Iron 6.3mg 35% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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