Skinny Spanish fish stew
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.
- 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.
- Put a squirt of spray oil and the fennel into a medium pan on a low-medium heat and gently cook until tender.
- Add the paprika, tomato passata and vegetable stock. Cook over a high heat for 5 mins, until thickened.
- 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.
- Meanwhile, cook the green beans in boiling water for 3-4 mins, until just tender. Whizz the cauliflower in a food processor.
- 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
- 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.