- Serves2
- CourseMain meal
- Prepare5 mins
- Cook55 mins
- Total time1 hr
Ingredients
- 2 tbsp Essential Olive Oil
- 1 Essential Red Onion, sliced
- 1 clove/s garlic, finely sliced
- 3 Waitrose Classic Vine Tomatoes, halved
- 100g LoveLife Quick Cook Italian Spelt, rinsed
- 350ml chicken or vegetable stock
- 240g pack Icelandic Cod Fillets MSC
- ½ unwaxed lemon, juice, plus extra wedges to serve
- chopped flat leaf parsley, to serve (optional)
Method
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.
Cook’s tip
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.
Nutritional
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 |