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A month of MEALS
SATURDAY TOMATO AND THYME COD WITH MASH Serves 4 400g potatoes, peeled and halved 1 tbsp olive oil 1 onion, chopped 6 mushrooms, sliced 1 x 400g tin of chopped tomatoes 1 tsp brown sugar 2 tbsp thyme leaves
– WEEK 4 –
cook for 2-3 minutes, until they have softened slightly. 4 Stir in the tomatoes, sugar, thyme and soy sauce and bring to the boil. 5 Simmer for five minutes, then add the cod. Cover and cook for 8-10 minutes until cooked through. 6 Add the butter and milk to the potatoes and mash well. Use a whisk to make them
smooth. Season well with salt and pepper. 7 Spoon some mash onto each plate and serve with a piece of cod and drizzle of the tomato sauce. Per Serving 315kcals, 13.7g fat (4.4g saturated), 28.3g carbs, 7g sugars, 22.7g protein, 6.3g fibre, 0.57g sodium
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1 tbsp soy sauce 4 x cod fillets 25g butter 15ml milk Salt and black pepper 1 Place the potatoes in a large saucepan of water. Bring to the boil, then lower the heat and simmer for 15 -20 minutes until tender. Drain, cover with the lid and set aside. 2 Heat the oil in a frying pan, add the onion and cook for 5-8 minutes until browned. 3 Add the mushrooms and
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