Tuesday, 13 January 2015

Mediterranean Cod

I`m starting to like this healthy eating lark, here is what I created last night......Mediterranean Cod.

Yet again all FREE on the Extra Easy plan!!

Serves 4

Cooking Time - approx 40 mins


4 x Cod pieces, frozen or fresh, if using fresh the cooking time is halved
1 x courgette, cut into large chunks
3 x tomatoes, cut into large chunks
1 x pepper, colour of your choice
handful of sliced mushrooms
1 x onion, finely chopped
1 x 300ml passata
handful of olives
250gm rice


  1. Prepare rice to your preference. Whilst cooking...
  2. Spritz a few sprays of Frylite into a frying pan and gently sweat down the onions for a minute.
  3. Add the chopped tomatoes, passata and your choice of vegetables bar the olives and pepper along with 200ml of boiling water.
  4. Mix together and simmer for 15-20 minutes or till mixture has thickened.
  5. Add your fish pieces and peppers, slightly pressing the fish into the sauce. Cover and cook till fish is cooked through.
  6. Add chopped olives to sauce just before serving on a bed of rice.
  7. Enjoy 
One thing I have learnt in the last few days is that I need to brush up on my photography skills as the last few photos haven`t done the meals justice!!


  1. oh wow that looks delicious. I really need to try that!
    I have noted the recipe down hope you don;t mind! Angela x


    1. Don`t mind at all Angela, its nice to know someone is reading my posts!! xx