Hot and Sour Cod

(SERVES 4)

• 4 pieces cod fillet, about 175g /6 oz each, skinned
• 50 g/2 oz/ ¼ cup low-fat spread
• 45 ml/3 tbsp lemon juice
• 5ml/1 tsp Tabasco sauce
• Salt and freshly ground black pepper
• 8 spring onions (scallions), trimmed
• 2 red (bell) peppers, quartered

To serve:

• 175 g/6 oz/ ¾ cup basmati rice, boiled
• Nutty Courgette and Carrot Salad

Place the fish in a large, shallow dish. Melt the low-fat spread with the lemon juice, Tabasco and salt and pepper and pour over the fish. Leave to marinate for 1 hour. Transfer to a grill (broiler) rack. Add the spring onions and pepper quarters. Re-melt any remaining marinade and brush over. Grill (broil) for about 5 minutes on each side until the vegetables are golden and the fish is cooked through. Serve hot with boiled basmati rice and Nutty Courgette and Carrot Salad.