Ingredients

Serves 4

Prep/Cook time: 20 mins

  • 4 pieces of Cod fillet approx 140g each or any other type of large white fish
  • 1 red onion, finely sliced
  • 1 clove garlic, chopped
  • 1 tablespoon olive oil
  • 1 red pepper, diced
  • 400g tin chopped tomatoes
  • 1 tsp soft brown sugar
  • 1 tbsp soy sauce
  • 1 Lemon, zested and juiced
  • 1 tablespoon chopped thyme
  • 4 sprigs of parsley
  • 1/2 400g tin of cooked cannellini beans - drained and rinsed
  • 1 tablespoon butter
  • Salt and pepper

Method

  1. Preheat your oven to 190oC
  2. Season the cod portions with salt and pepper and allow to come to room temperature.
  3. In a large ovenproof dish heat the butter & olive oil. Fry the onion, garlic & pepper until soft for about 5 minutes. Add the brown sugar & soy sauce and stir in. Once mixed add the thyme, lemon juice and chopped tomatoes and bring to the boil.
  4. Add the beans and mix through. If this looks very thick add a little water or more chopped tomatoes.
  5. Place the cod fillets on top of the sauce.
  6. Place the dish in the preheated oven uncovered for approx 8 mins until the cod portions are cooked. Remove from the oven, sprinkle with lemon zest and check the seasoning. Place the parsley on top of the cod and serve individually or place a portion of cod on the plate and spoon over the tomato, thyme and bean sauce.
  7. Serve as is or with steamed potatoes and some green veg if you wish.

Tip: once you add the tinned tomatoes, fill the tin with some hot water just in case you need to thin out the sauce