Food Friday | Low FODMAP & Slimming World Friendly | Cod in Olive & Tomato Sauce

Welcome to my first Foodie Friday recipe video! Today we are combining a few of my favourite things! Fish, tomatoes and olives! Mmmmm, mm. Here’s how to make this delicious concoction that is both Slimming World and low Fodmap friendly. Happy days.

Overall syns per portion: 0.5


You will need:

  • Cod Fillets (skinless & preferably boneless)

  • Garlic Frylight – Remember, if you are particularly sensitive, you should swap this for an oil infused with garlic. However, this will contain syns.

  • Spring onions – remember to only use the green parts for Low FODMAP

  • 1 tbsp Tomato Puree

  • 1 x 400g can of chopped tomatoes

  • Olives.

  • Salt

  • Pepper

  • Herbs. I like to use basil and oregano in literally everything! Fesh is good but dried will do



Slice or chop the spring onions, I tend to chop mine.

Heat a large, preferably deep, frying pan. Spray with the Frylight (or add the oil) and once hot enough, add the spring onions to the pan. Cook on a medium heat for a minute or two until softened.

Add the chopped tomatoes and a big squeeze, (about a tablespoonful) of tomato puree. Give the sauce a mix, season with salt and pepper and pop in the desired herbs.

Reduce the heat until the mixture simmers, and leave it for about 10 minutes or so.

Whilst the simmering takes place, chop the olives. You can keep the olives whole if preferred, but I like to roughly chop mine. This makes them go further and adds additional texture.

Check the sauce 5 minutes in and add a little extra water if the sauce has thickened too much. Recover an continue to cook.

Once the 10-minute simmer is up, add the olives to the sauce and mix. Pop the cod fillets into the pan. Grab some foil and loosely cover the pan. Leave the cod to cook for a further 10 minutes. To check it is ready, test whether the fish is soft and flakes easily.


Serve with your choice of accompaniment. I tend to serve this with Hasselback potatoes or roasted vegetables and potatoes. However, alternatives include rice or boiled potatoes and steamed veg.

For information on Low FODMAP vegetables, click the link:

Check out my ‘FODMAP Life’ LOW FODMAP Playlist. More tasty Slimming World Recipes can be found here.

This Mama

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