Ingredients

  • 1 pouch of Loyd Grossman express tomato & basil pasta sauce 150g
  • 1 Oxo vegetable stock cube
  • 2 tbsp vegetable oil
  • 1 medium red chilli, thinly sliced
  • ½ red onion, diced
  • 1 red pepper, diced into chunks
  • 1 carrot, diced into small pieces
  • 2 pieces / approx 250g cod loins (cut into 3cm chunks)
  • 12 / approx 125g king prawns, raw and deveined
  • 1 lemon
  • 1 tbsp roughly chopped parsley

Method

  1. 1

    In a non-stick saucepan fry the onion, pepper, chilli and carrot for 2-3 minutes in 1 tbsp vegetable oil. 

  2. 2

    Add the Loyd Grossman Tomato & Basil sauce, 400ml of water and the Oxo vegetable cube and gently simmer for 12 minutes.

  3. 3

    Meanwhile in a hot frying pan, add the cod and fry for 2 minutes in 1 tbsp vegetable oil. After 2 minutes turn over the cod, add the prawns and continue to fry for 2 more minutes.

  4. 4

    Then add the fish to the sauce and continue to gently simmer for 2 minutes making sure everything is cooked through thoroughly. 

  5. 5

    Squeeze over with the juice of one lemon and finish with chopped parsley. Serve with steamed rice or mixed salad.

Nutritional Details

Each serving provides
  • Energy 1507kj 360kcal 18%
  • Fat 15.4g 22%
  • Saturates 1.5g 8%
  • Sugars 12.6g 14%
  • Salt 2.2g 37%

% of the Reference Intakes

Typical values per 100g: Energy 394kj/94kcal

Each serving provides

16.2g carbohydrate 6.3g fibre 36.0g protein

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