Name: Tomato & Thyme Cod Fish
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Ingredients: 1 tbsp Soy Sauce; 4 servings Frozen Cod Fillets; 4 servings Chopped Tomatoes; 1 tsp ground Thyme (Dried); 1 tbsp Olive Oil; 2 cups chopped Onions

Ingredients

1 tbsp soy sauce

250 g frozen cod fillets

400 g chopped tomatoes

1 tsp ground thyme (dried)

1 tbsp olive oil

2 cups chopped onions

Directions

1.	Heat oil in frying pan then add chopped onions. Fry for 8 minutes or until lightly browned.
2.	Stir in can chopped tomatoes, thyme and soy sauce then bring to a boil.
3.	Simmer for 5 minutes then add frozen cod.
4.	Cover, lower heat and gently cook for 25 minutes or until the cod flakes easily.
5.	Serve hot and enjoy.

Nutritional Summary

There are 144 calories in 1 serving of Tomato & Thyme Cod Fish.

Calorie Breakdown: 28% fat, 34% carbs, 38% prot.

Nutrition Facts

Serving Size

per serve

Energy

604 kj

7%

144 kcal

Fat

4.57g

7%

Saturated Fat

0.796g

4%

Monounsaturated Fat

2.483g

Polyunsaturated Fat

0.41g

Carbohydrates

12.42g

5%

Sugar

7.2g

8%

Fibre

2.6g

Protein

13.82g

28%

Salt

0.82g

14%

Cholesterol

0mg

Potassium

127mg

6%

* Reference intake of an average adult (8400 kJ / 2000 kcal)

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