Tomato and Thyme Cod

Serves: 4

Simple. Healthy. Tasty.

172 carbs tasty!

I added a chilli and a good crack of pepper (and coriander) and served with some steamed baby potatoes and steamed green beans, this is such a simple dinner. And nobody would know it was particularly healthy except that you would be remiss not to boast about it after they finished.

You could eat ten servings of this and still be on a contemporary diet! And of course, the recipe is easily halved though stick with it and you have lunch for the two of you the next day.



1 tbsp olive oil
1 onion, chopped
400g can chopped tomatoes
1 tsp heaped light, soft brown sugar
Few sprigs thyme leaves, stripped
1 tbsp soy sauce
4 cod fillets (or similar; I used Ling)
Baby potatoes, steamed (season, some chopped parsley, no need for butter etc.)
Steamed green beans


  1. Heat the oil in the fry pan, add the onion for 5 – 8 minutes until soft and starting to golden. Stir in the tomatoes, sugar, thyme and soy and bring to the boil.
  2. Simmer for 5 minutes and then slip the cod into the sauce. Cover the pan and cook for 8 – 10 minutes until the cod flakes easily. Season with pepper (and salt as necessary).
  3. Serve with potatoes and beans or…

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