Pre-Heat the oven to 180C

Empty the tin of chopped tomatoes into a small sauce pan, add the torn basil leaves and crushed garlic, then simmer gently for 5 – 8 minutes.

Remove the pan from the heat, allow to cool a little and then blitz into a sauce in a food processor or using a stick blender. Return to the sauce pan and season to taste.

Spray the cod fillets a couple of times on each side with the low fat cooking spray and place in a shallow oven baking dish. Pour the tomato basil sauce over the fish.

Cover the baking dish with tin foil and place in the oven, middle shelf and bake for 20 – 25 minutes until the fish is cooked.

Whilst the fish is cooking place the cauliflower florets and the white potatoes in a sauce pan of cold water, bring to the boil and boil for 10 – 12 minutes. Once the vegetables are soft, drain them, return them to the saucepan, and mash them together with a potato masher.

Add the chopped up green capers and mix all together.

Taste the mash. Generally there is not a need to season because the salt from the capers should be enough, however some pepper might be added to taste.

Serve the cooked fish on a bed of the caper mash with some of the tomato basil sauce spooned over. Peas are also a good accompaniment too.