Method                     
1- Heat the oil in a large, non-stick, lidded pan. Add the onion, pepper, garlic, chili, coriander, and cumin and cook for 5 minutes or until the onions are beginning to soften. Add the tomatoes, tomato purée, and season to taste. Bring to the boil, then simmer for about 20 minutes.                    
2- Add the swordfish and the courgettes to the rest of the ingredients and stir to combine. Bring to simmering point, cover, and cook for 10-12 minutes or until the sauce is reduced by about half and the courgettes are tender.                    
3- Meanwhile, cook the tagliatelle according to the packet instructions, then drain. When the sauce is cooked, pour it over the pasta. Serve with a green salad.                    
                    
                    
                    
                    
COOK'S TIPS                    
                    
Any firm white fish will do instead of swordfish—cod and monkfish are both low in fat and calories.                     
Canned or bottled sweet peppers are quick and easy and provide an excellent flavor, but you could use one whole pepper instead. Deseed, halve, and roast or grill it until tender before slicing.                    
 

Ingredients

• 5ml Olive Oil
• 1 Piece Onion Finely Chopped
• 1 Piece Red Pepper
• 1 Piece Clove Garlic, Peled and Crushed or Finely Chopped
• 1g Large Pinch of Dried Chilli Flakes
• 5g Ground Coriander
• 5g Ground Cumin
• 400g Canned Tomatoes, Chopped
• 15g Tomato Puree
• 2g Ground Black Pepper to Taste
• 250g Swordfish Fillet, Cubed
• 2 Pieces Courgettes, Thinly Sliced
• 100g Dried Tagliatelle or Pasta Shapes, to Serve