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  • 1 tbsp olive oil
  • 100g frozen chopped onion
  • 1 tbsp frozen chopped garlic
  • 230g tin Italian chopped tomatoes
  • 1 tbsp tomato purée
  • 200g frozen mixed peppers
  • 400g pack frozen responsibly sourced skinless and boneless cod fillets
  • 50g pitted black olives
  • 1 tbsp frozen chopped parsley
  • 800g pack frozen microwaveable white rice


  1. 1

    Heat the oil in a large saucepan, add the onion and fry for 3 minutes. Add the garlic and fry for 2 minutes. Add the chopped tomatoes and tomato purée, along with 400ml cold water, bring to the boil then simmer for 20 minutes until thickened.



  2. 2

    Add the peppers and cod, nudging the fish into the sauce a little, then bring back to a gentle boil and simmer for 8 minutes. Scatter with the olives and parsley, and simmer for 2 minutes. Meanwhile, cook the rice to pack instructions.



  3. 3

    Serve the fish with the rice.

Nutritional Details

Each serving provides
  • Energy 1758kj 420kcal 21%
  • Fat 6.5g 9%
  • Saturates 1.0g 5%
  • Sugars 7.5g 8%
  • Salt 0.63g 11%

% of the Reference Intakes

Typical values per 100g: Energy 385kj/92kcal

Each serving provides

64.0g carbohydrate 2.6g fibre 25.2g protein

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