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Skinny Spanish fish stew

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Skinny Spanish fish stew
Skinny Spanish fish stew
  • Serves: 1

  • Prep time:

  • Cooking time:

  • Skill level: Easy peasy

  • Costs: Cheap as chips

Flavour-packed skinny Spanish fish stew can be ready in just 30 mins. Made with cod, king prawns and a rich tomato sauce, this mouth-watering dish serves 1 and works out at only 236 calories per serving - perfect if you're counting calories or trying to be good. This stew is served with a homemade cauliflower couscous, which is light and easy to make.

Ingredients

  • spray oil
  • 100g fennel, sliced, fronds reserved
  • 1tsp sweet or hot smoked paprika
  • 125g tomato passata
  • 125ml vegetable stock
  • 100g cod
  • 75g fresh king prawns
  • zest and juice of 1 lemon
  • 40g green beans
  • 80g cauliflower florets
  • 1tbsp chopped fresh parsley

If you've got leftovers, store in an airtight container in the fridge for up to 1 day. Re-heat thoroughly before serving.

Method

  1. Put a squirt of spray oil and the fennel into a medium pan on a low-medium heat and gently cook until tender.
  2. Add the paprika, tomato passata and vegetable stock. Cook over a high heat for 5 mins, until thickened.
  3. Add the cod and fresh king prawns, stir well to coat in the sauce and cook for a further 5 mins, until both are just cooked through. Season to taste and add lemon zest and juice.
  4. Meanwhile, cook the green beans in boiling water for 3-4 mins, until just tender. Whizz the cauliflower in a food processor.
  5. Toss the cauli ‘couscous’ with a squeeze of lemon juice and serve with the fish stew and beans, scattered with fresh parsley.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 236(kcal)

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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  • 3
(8 ratings)

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