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Essential Olive Oil500ml
500mlItem price
£5.50Price per unit
£1.10/100mlA fabulous fish supper featuring sweet roasted tomatoes and nutty spelt. Bonus points for minimal washing-up, as it’s all cooked in one pan
Please note, we take every care to ensure the product, allergen and recipe information displayed is correct. However, should a product be unavailable, alternatives may be displayed and/or a substitution provided. If you have an allergy or intolerance, please always check the product label before use.
Preheat the oven to 200°C, gas mark 6. Heat 1½ tbsp oil in an ovenproof frying pan over a medium-high heat. Add the onion and garlic with a pinch of salt and fry for 6-7 minutes until soft. Push the onion to one side of the pan and add the tomatoes, cut-side down. Fry for 4-5 minutes until taking on some colour
Turn the tomatoes cut-side up, then carefully stir the spelt into the pan. Pour in the stock, bring to a simmer, then transfer the pan to the oven. Cook for 20 minutes.
Take the pan out of the oven and gently stir the spelt. Nestle the cod into the pan. Season, add the lemon juice, then drizzle with the remaining ½ tbsp oil. Return to the oven for 10-20 minutes until the fish is cooked, opaque and flakes easily with a fork. Serve with chopped parsley, if liked, and lemon wedges for squeezing.
Leftovers
Quick-cook Italian spelt
High in fibre, with a lovely firm texture and nutty flavour, spelt is a fantastic grain to add to your storecupboard. Use it in risottos instead of rice, or simply boil in water for 12 minutes then toss with roasted vegetables for a hearty winter salad.
Typical values per serving when made using specific products in recipe
Energy | 1,991kJ/ 473kcals |
---|---|
Fat | 13g |
Saturated Fat | 2.1g |
Carbohydrates | 46g |
Sugars | 12g |
Fibre | 8.5g |
Protein | 39g |
Salt | 0.2g |
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