(Serves 4 - 135 calories per serving).

©The Richmond Maintenance Plan 2005

This recipe is an extract from the Richmond Maintenance Plan, which is provided free to patients of Richmond and Victoria Diet Clinics. The plan  contains 23 recipes as well as advice on keeping weight down once your weight loss programme has been successfully concluded.

4 cod cutlets
2 teaspoons of lemon juice
salt
freshly ground black pepper
15 g(1/2 oz) butter
1 onion, finely chopped
1 green pepper, cored, deseeded and chopped
3 celery sticks, chopped
6 tomatoes, skinned and chopped
1/2 clove garlic, crushed
1/2 teaspoon of basil

Method

Wash and dry the cutlets and place in a shallow, ovenproof dish.
Sprinkle with the lemon juice and add salt and pepper to taste.
Melt the butter in a pan and lightly fry the onion, green pepper and celery.
Add the tomatoes, crushed garlic and basil.
Bring to the boil and simmer for 10 to 15 minutes.
Spoon the vegetables over the fish and cook in a pre-heated oven 180C (350 f) Gas Mark 4 for 30 minutes.
Garnish with a sprig of parsley.


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