Fish in Sauce

Young's 4 Cod Steaks

Fish in sauce or 'boil in the bags' as they're often referred to, make a great fast food alternative, proving that convenience food doesn't have to mean junk food. Fish in sauce is found in the freezer section of the supermarket and many larger supermarkets market their own brands. 

Typical varieties are 'Cod in Butter' sauce or 'Cod in Parsley' sauce with boxes usually containing four individual servings.

Tesco 4 Cod Steaks

Brands to look out for include Young's 4 Cod Steaks in Butter sauce with 107 calories each, Tesco's 4 Cod Steaks in Butter sauce have 150 calories each or try the Parsley sauce for 115 calories. Sainsbury's 'Cod in Butter' sauce has 149 cals and 'Cod in Parsley' sauce has 121 calories.

To cook, you simply take the plastic pouches out of the box and pop them into a saucepan of boiling water and let them simmer for 20 minutes or so. Alternatively, you can pierce a small hole in the bag and microwave for even faster food. Accompany with loads of vegetables and a small jacket potato and you have a speedy, filling and nutritious meal.

Nutritional Information:Tesco Cod in Butter Sauce each: Calories 150, protein 8.8g, carbohydrate 4.8g, fat 8.8g, salt 1.1g

Nutritional Information: Young's Cod in Butter Sauce each: Calories 107, 13.5g protein, 5.8g carbohydrate, 3.5g sugars, 3.2g fat, 2.2g saturates, salt 1.0g