Braised cod with tomatoes, capers & olives - serves 4
5
Points®
Total time: 1 hr • Prep: 20 min • Cook: 40 min • Serves: 4 • Difficulty: Easy
Ingredients
Cod, raw
4 fillet(s), medium
Lemon
1 zest(s) of 1
Calorie controlled cooking spray
4 spray(s)
Onion
1 large
Celery, Raw
1½ stick(s)
Garlic
1½ clove(s)
Fennel Seeds
4½ g
Merchant Gourmet Orzo (Rice-shaped Pasta)
170 g
Tinned Tomatoes
1 can(s), large
Vegetable stock cube
1 cube(s), 900ml stock
Capers, in Brine
1 tablespoon(s)
Olives, in Brine
35 g
Instructions
1
Season the fish, then scatter over the lemon zest and set aside.
2
Mist a large deep, nonstick frying pan with cooking spray and fry the onions and celery over a medium-high heat for 6-8 minutes, covered, until softened. Add the garlic, fennel seeds and orzo and cook, stirring, for a further 2 minutes.
3
Stir in the tomatoes and stock and bring to the boil. Reduce the heat to low and simmer, covered, for 15 minutes, stirring occasionally. Add the capers and olives and simmer, uncovered, for 5 minutes.
4
Add 4 cod fillets to the pan, spooning over some of the tomato mixture. Cover and simmer for 6-8 minutes until the fish is just opaque in the centre and the orzo is tender.
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