Hake & seafood cataplana
Serves 2
Easy
Prep:
Cook:
Tuck into this Portuguese-inspired dish with mussels and prawns. It's healthy, low in calories, and provides three of your 5-a-day, along with iron, folate, vitamin C and fibre
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- 2 tbsp cold-pressed rapeseed oil
- 1 onionhalved and thinly sliced
- 250g salad potatoescut into chunks
- 1 large red pepperdeseeded and chopped
- 1 courgette(200g), thickly sliced
- 2 tomatoeschopped (150g)
- 2 large garlic clovesfinely grated
- 1 tbsp cider vinegar(optional)
- 2 tsp vegetable bouillon powder
- 2 skinless hakefillets (pack size 240g)
- 150g pack ready-cooked mussels(not in shells)
- 60g peeled prawns
- large handful of parsleychopped
Nutrition: per serving
- kcal476low
- fat17g
- saturates2g
- carbs31g
- sugars14g
- fibre8g
- protein47g
- salt1.73g
Method
step 1
Heat the oil in a wide non-stick pan with a tight-fitting lid. Fry the onions and potatoes for about 5 mins, or until starting to soften. Add the peppers, courgettes, tomatoes and garlic, then stir in the vinegar, if using, the bouillon and 200ml water. Bring to a simmer, cover and cook for 25 mins, or until the peppers and courgettes are very tender (if your pan doesn’t have a tight-fitting lid, wet a sheet of baking parchment and place over the stew before covering – this helps keep in the juices).
step 2
Add the hake fillets, mussels and prawns, then cover and cook for 5 mins more, or until the fish flakes easily when tested with a fork. Scatter over the parsley and serve.
