Skinny Spanish fish stew Recipe

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serves:

1

Skill:

easy

Cost:

cheap

Prep:

10 min

Cooking:

20 min

Nutrition per portion

RDA
Calories 236 kCal 12%
Fat Arrayg 0%
  -  Saturates Arrayg 0%

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

Method

  • 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.

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Top Tip

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

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