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A pan of vegetable stew topped with hake fillets

Hake & seafood cataplana

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A star rating of 4.9 out of 5.13 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 2

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

  • Gluten-free
  • Healthy
Nutrition: per serving
HighlightNutrientUnit
low inkcal476
fat17g
saturates2g
carbs31g
sugars14g
fibre8g
protein47g
salt1.73g
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Ingredients

  • 2 tbsp cold-pressed rapeseed oil
  • 1 onion , halved and thinly sliced
  • 250g salad potatoes , cut into chunks
  • 1 large red pepper , deseeded and chopped
  • 1 courgette (200g), thickly sliced
  • 2 tomatoes , chopped (150g)
  • 2 large garlic cloves , finely grated
  • 1 tbsp cider vinegar (optional)
  • 2 tsp vegetable bouillon powder
  • 2 skinless hake fillets (pack size 240g)
  • 150g pack ready-cooked mussels (not in shells)
  • 60g peeled prawns
  • large handful of parsley , chopped

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.

RECIPE TIPS
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A star rating of 4.9 out of 5.13 ratings
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