Per portion: 456 calories, 42.8g protein, 10.6g fat, 23.6g carbohydrate, 0.7g salt
You will need
2 thick-cut cod steaks
2tbsp olive oil
1 red onion, chopped
1 red pepper, chopped
1 clove of garlic, chopped
400ml can of tomatoes
300ml red wine
Fresh basil leaves, torn
2tbsp black olive slices
Salt and freshly ground pepper
How to make it
Preheat the oven to 190°C/Gas Mark 5. Heat the olive oil and fry the onion and garlic for a few minutes. Add the tomatoes, pepper, olives, capers and basil, season and simmer for five minutes. Place the fish steaks in a casserole dish, season and sprinkle with lemon juice, then pour over the sauce. Cover and cook in the oven for 25-30 minutes.
Why should I have it?
Olives and olive oil contain healthy monounsaturated fats, which are good for your cholesterol levels and are more stable in the body so they won’t clog your arteries. A regular intake of red wine is linked with a decreased risk of heart disease because it contains polyphenols, which act as antioxidants. Just don’t make it too regular, or it will lead to acting like an idiot. Red peppers are a good source of the antioxidant betacarotene, which is important for mopping up cancer-causing free radicals in the body. Garlic contains allicin, which is believed to boost the immune system as well as helping to reduce the risk of heart disease by lowering cholesterol levels.
Dr Sarah Schenker is a dietitian, sports dietitian and public health nutritionist, who has worked with Jamie Oliver on his Feed Me Better campaign, Premiership football clubs including Chelsea FC and Tottenham Hotspur, and various government committees.
Sarah co-authored the book The Fast Diet (opens in new tab), has written other books including My Sugar Free Baby and Me and Eating Fat Will Make You Fat (opens in new tab), and has contributed to the Mail Online (opens in new tab), the Huffington Post (opens in new tab) and many others.
Sarah is a member of the British Dietetic Association (opens in new tab), Nutrition Society (opens in new tab), Association for Nutrition (opens in new tab) and the Guild of Health Writers (opens in new tab).
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