COD WITH OLIVES, CAPERS & TOMATOES

I have mentioned in previous posts that I follow the 5:2 diet / the fast diet - it is the first time I have ever managed to stick to an eating plan which makes it impressive as I have been on a diet on and off since I was a 10 years old! My family used to very kindly tell me it was "puppy fat"!

Thankfully my daughter has a completely different body type to me (tall and skinny) but still I do not like to talk about diets, calories or fat in the house so when I have a fast day (500 calories) I need to be very careful about it. 

Last night I cooked this fish dish for myself but for my daughter I topped the fish with pesto and she had the olives and tomatoes on the side (she is not a fan of capers). It took about 15 minutes maximum and was very simple.

Ingredients for 2 people:

200g green beans
2 pieces of skinless cod or haddock (around 300g)
Olive oil or fry light 
1 tsp rosemary, chopped
30g green olives, pitted and quartered
2 tsp capers
8 cherry tomatoes, diced
Half a lemon, juiced

Preheat the grill and season the fish. Cook according to the instructions - mine took 12 minutes under a medium grill.

Prepare the tomatoes, capers, rosemary and olives.

About 5 minutes before the fish is ready, boil the green beans and then drain.

Then either spray some fry light (or if you are not counting calories add a tablespoon of olive oil) into a frying pan and add the olives, rosemary, tomatoes and capers for a couple of minutes. Season.

Squeeze in the lemon juice and let it bubble for a minute.

Then serve with the fish sitting on the beans and spoon over the sauce.

Such a pretty plate….and it was extremely fresh and tasty too. Very surprising as it is only 185 calories. I think the capers were the secret ingredient, they go so well with fish. Next time I might add some extra vegetables like peas and add some new potatoes for Arabella or Pascal although it is pretty perfect as it is!