Spicy seafood stew with tomatoes & lime
John Torode's Mexican-inspired one-pot casserole is packed with shellfish, white fish and plenty of chilli
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Difficulty and servings
Serves 4 - 6
Preparation and cooking times
Prep 15 mins
Cook 30 mins
Low-fat, Super healthy
- Toast the chillies in a hot dry frying pan for a few moments (they will puff up a bit), then remove. Deseed and stem chillies, and soak in boiling water for 15 mins.
- Heat the olive oil in a large saucepan over a medium heat. Add the onion and garlic, season and cook for about 5 mins or until softened. Add the chipotle paste, reconstituted chillies, cumin, stock and tomatoes. Sauté for 5 mins, then purée until very fine in a blender. Pour back into the pan and bring to the boil. Reduce the heat and simmer for 10 mins. When close to eating, add the prawns, fish fillets, clams and potatoes. Place a lid on top and cook for 5 mins over a medium-high heat. Add the lime juice and serve with lime wedges, avocado, coriander, red onion and tortilla chips for sprinkling over.
PER SERVING
347 kcalories, protein 44g, carbohydrate 28g, fat 6 g, saturated fat 1g, fibre 4g, sugar 7g, salt 1.1 g
Recipe from Good Food magazine, April 2012.
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http://www.bbcgoodfood.com/recipes/2066663/
Difficulty and servings
Serves 4 - 6
Preparation and cooking times
Prep 15 mins
Cook 30 mins
Low-fat, Super healthy
Ingredients
- 2 dried ancho or guajillo chillies
- 1 tbsp olive oil
- 1 large onion , chopped
- 4 garlic cloves , chopped
- 1 tsp chipotle paste or 1 tsp smoked hot paprika (pimentón)
- 1 tsp ground cumin
- 700ml chicken stock
- 250g chopped tomatoes , from a can
- 200g large peeled raw prawns
- 300g halibut or other firm white fish fillets, cut into 2.5cm pieces
- 300g clams
- 500g small new potatoes , halved and boiled
- juice 2 limes
TO SERVE
- lime wedges
- 1 avocado , chopped
- handful coriander leaves
- 1 small red onion , finely diced
- corn tortillas , sliced and baked
PER SERVING
347 kcalories, protein 44g, carbohydrate 28g, fat 6 g, saturated fat 1g, fibre 4g, sugar 7g, salt 1.1 g
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28 March 2012
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