Cod & Peperonata

Peperonata is a popular Italian dish consisting of peppers, tomatoes and onions - packed with vitamin C. It is a requirement to eat in the sunshine and absorb all the vitamin D whilst consuming. This is a very low calorie, low carb, high protein dish - perfect for a rest day. If you want bump up the carbs you could simply add some rice, mash or lentils.

Serves 1

Ingredients:

1tbsp. olive oil

1 onion, sliced

1 red pepper, sliced

1 yellow pepper, sliced

1 garlic cloves, sliced

1 tin chopped tomatoes

1tsp. sherry/red wine vinegar

1tsp. brown sugar

a few fresh basil leaves

1 cod fillet

Method:

1). Heat the olive oil in a frying pan/saucepan and add the onion. Sweat for about 10 minutes - covered, until translucent but not coloured, stir occasionally.

2). Next add the garlic and fry for a minute.

3). Add the peppers, tomatoes, vinegar, sugar, 1/2 the basil leaves. Cover and simmer for 25 minutes. Stir occasionally and if getting too dry add a dash of hot water.

4). About 10 minutes before the peppers are done. Heat a frying pan with a little oil/1kcal spray and add the seasoned cod. Cook on a high heat for a few minutes and then turn the heat down and cover.

5). Once the peppers are done, check and adjust the seasoning and add the remaining basil leaves. Once the fish is cooked flake it into chunks.

6). Plate up and enjoy!

Nutritional Composition (per serving):

Energy (kcal): 291

Fat (g): 9.6

Saturates (g): 1.5

Carbohydrates (g): 20

Sugars (g): 18

Protein (g): 29

The Sports Chef