Cod Provencale

(SERVES 4)

• 15 g / ½ oz/1 tbsp low-fat spread
• 1 onion, finely chopped
• 2 garlic cloves, crushed
• 1 red (bell) pepper, chopped
• 400 g/14 oz/1 large can chopped tomatoes
• 15 ml/1 tbsp tomato puree (paste)
• 450 g/1 1b cod fillet, skinned and cubed
• Salt and freshly ground black pepper
• 4 black olives, stoned (pitted) and sliced
• 15 ml/1 tbsp chopped parsley

To serve:

• 175 g/6 oz / ¾ cup long-grain rice, boiled

Melt the low-fat spread in a saucepan. Add the onion and garlic and cook, stirring, for 2 minutes. Add the chopped pepper, tomatoes and puree. Bring to the boil and cook rapidly for 5 minutes until reduced and pulpy. Add the fish and cook gently for 3-5 minutes until tender but still holding its shape. Season to taste. Serve on a bed of boiled rice and garnish with the sliced olives and chopped parsley scattered over.