OK, its a jamie oliver 20 min meal, I just left out the oil.
u need : garlic clove, some fresh coriander, red chilli, tin chopped toms, 1 medium courgette, 1 small red onion, 2 cod fillets, 1/2 tsp cumin, 200 cous cous, 1 lemon, salt and pepper.
So: slice garlic, and chilli and separate the coriander leaves from stalks, then finely chop the stalks and leave the leaves to one side. Fry half the garlic, all the chilli and coriander stalks in some fry light (i use the bertolli spray olive oil its only 1/2 syn for 7 sprays and is way better than fry light I think!) Fry til the garlic has browned. Add the tinned tomato, season and simmer for 5mins.
while the sauce thickens up, roughly chop the courgette and red onion into wedges.
Add the fish fillets to the tomato sauce cover and leave to simmer for 10 mins.
In another pan add some more oil/fry light fry off the courgette, red onion and add the cumin, season and allow to soften.
Put the cous cous in a bowl, add 200mls boiling water, cover with cling film and leave for 4mins. then add the veg to it and recover.
Check the fish is cooked, and season.
Grate some of the lemon zest, put to one side then cut the lemon in half. take the clingfilm back off and squeeze in lemon and fluff it all up.
Half the cous cous, then place the fish on top if the sauce is a bit thin then just put the fish on the couscous and bang the sauce on a high heat to reduce for a min, add some sauce along with lemon zest, and coriander leaves, serve with a salad.
Its lush! And syn free
xx
