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Fish casserole with peppers

Preparation time: 15 minutes,
Cooking time: 25-30 minutes,
Oven temperature: 180°C, 350°F, gas 4,
Calories: 135 per portion

ingredients

serves 4 - 6
1 tablespoon oil
3 spring onions, chopped, including green part
1 green pepper, seeded and cut into strips
1 red pepper, seeded and cut into strips
1 x 400 g (14 oz) can chopped tomatoes
1/2 teaspoon sugar
4 - 6 frozen cod fillets, thawed
juice of 1 lemon
pepper
1 tablespoon chopped parsley

method

1. Heat the oil in a flameproof casserole, add the spring onions and fry for about 1 minute, stirring, without browning. Add the peppers and stir-fry for about 3 minutes.

2. Add the tomatoes, with their juice, and sugar and bring to the boil. Simmer for 5 minutes, then lay the cod on top. Squeeze over the lemon juice, season with pepper and sprinkle with the parsley.

3. Cover and cook in the oven for 15-20 minutes, depending on the thickness of the fillets.

4. Serve each portion of fish with some of the pepper mixture.

Canned chopped tomatoes do cost a little more than the ordinary plum tomatoes. Avoid the varieties with herbs if you are adding them to a dish with a well-defined flavour. They not only save time but also seem to taste better.

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