Roasted Mediterranean Vegetable Sauce
A wholesome, chunky tomato sauce with balsamic-roasted courgettes, peppers and aubergines.
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- All sauces are 3 for £13.
- Can be cooked from frozen in the microwave, or cooked on the hob from defrost.
- It’s bursting with flavour and qualifies as 2 of your five a day.
- Perfect for a speedy family supper (it'll easily stretch to four, stirred through pasta).
Or see below for our Cod Loin & New Potato Recipe.
Try it with:
- Enjoy it with pasta
- Or top your grilled chicken or fish
- Use as the base of a stew
Cod in a Roasted Mediterranean Sauce Recipe
Serves 4
A simple fish supper that’s super easy to make and perfect for an impromptu summer supper.
All you need is:
- 4x cod loins
- New potatoes
Method:
1. Pre-heat the oven to 200C/180C Fan/Gas 6.
2. Parboil 500g new potatoes (halving any of the larger ones).
3. Meanwhile, cook one pot of Roasted Mediterranean Sauce then pour it over the bottom of a roasting tray.
4. Place 4 cod loins on top of the sauce and arrange the parboiled potatoes around them.
5. Drizzle over some olive oil, season the fish with a little pepper and roast in the oven for 20 minutes or until the fish flakes easily and the potatoes are starting to colour.
6. Serve with a green salad or some steamed Tenderstem broccoli.
Nutrition
Typical Values | Per 100g | Per Portion |
---|---|---|
Energy (kJ) | 188 | 376 |
Energy (cal) | 45 | 90 |
Protein (g) | 1.6 | 3.2 |
Carbohydrate (g) | 6.9 | 13.8 |
of which: sugars (g) | 4.9 | 9.8 |
Fat (g) | 0.8 | 1.6 |
of which are saturates (g) | 0.1 | 0.2 |
Fibre (g) | 1.6 | 3.2 |
Sodium (g) | 0.3 | 0.6 |
Salt (g) | 0.75 | 1.5 |
Please Note: The details above are correct as of 28 August 2024 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Ingredients
AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.
We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example Worcestershire Sauce used in our Spaghetti Bolognese, which contains Tamarind Extract).
Tomato Passata (19%), Chopped Tomatoes (19%), Courgette (9%), Carrots, Onions, Celery, Water, Mushrooms, Yellow Pepper (4%), Aubergines (4%), Tomato Puree (4%), Garlic, Mediterranean Vegetable Stock (Partially Reconstituted Vegetables (Onion, Red Bell Pepper, Artichoke, Celeriac, Potato), Tomato Puree, Salt, Sugar, Maltodextrin, Sun-Dried Tomato Paste (Sundried Tomato, Sunflower Oil, Salt, Natural Flavouring, White Wine Vinegar, Black Pepper), Olive Oil, Natural Flavouring), Rapeseed Oil, Basil, Cornflour, Salt, Parsley, Balsamic Vinegar [Sulphites] (Wine Vinegar, Concentrated Grape Must, Colour: Caramel Colour), Honey, Oregano, Sage, Black Pepper, Chilli Flakes.
Please Note: The details above are correct as of 28 August 2024 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Cooking/Serving Instructions
These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.
Microwave:
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Defrost Instructions:
MICROWAVE FROM DEFROST: Keep refrigerated and eat within 4 days. Follow the microwave guidelines but cook for 2 mins 30 secs, stir, 2 mins.
Extra Warnings:
Steam may be released when removing film lid. Once cooked, do not reheat.
Please Note: The details above are correct as of 28 August 2024 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Allergens
Celery, Sulphites
This product has been made in a kitchen that uses nut ingredients
Please Note: The details above are correct as of 28 August 2024 but as we are constantly improving our recipes it is essential to check the label on the packaging.
"Vibrant red in colour, with generous chunks of aubergine and courgette."
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