BALANCED MEALS FOR ONE

Cheese and Tomato Cod Bake

To balance the plate serve with
rice, pasta or potatoes and
seasonal vegetables or salad.

Ingredients

1 cod steak
1 teaspoon lemon juice
Black pepper
1 Tomato
25g / 1oz low fat cheddar cheese
1 teaspoon dijon mustard
 
 

Method

1. Sprinkle the fish with lemon juice and pepper.
    
   
2. Place on a piece of foil under a hot grill. Cook on each side for 2-3 minutes.
    
   
3. Place the fish in a small casserole dish. Chop the tomato and mix with the cheese and mustard in a small bowl. Season and spread on top of the fish.
    
   
4. Grill for a further 2-3 minutes until the cheese melts. Drain off any remaining juices from the fish before serving.