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
WEIGHT CONVERTER
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.
Top Tip for making Skinny Spanish fish stew
If you've got leftovers, store in an airtight container in the fridge for up to 1 day. Re-heat thoroughly before serving.
-
Herby chicken with Romesco sauceHerby chicken flavoured simply with oregano with a rich Romesco sauce - which makes a great dip.
-
Tom Kerridge's crab mayo on griddled sourdoughTom Kerridge's crab mayo on griddled sourdough is the perfect healthy recipe you can enjoy making and eating at home. It's so easy to make and looks impressive too.
-
Healthy fish and chipsHealthy fish and chips is a lightened up version of a Friday night fish supper. The flavour packed crumb coating is a great alternative to batter.
-
Sweet potato and courgette fish cakesThese sweet potato and courgette fish cakes take 30 minutes to make and can be served with chips, salad, or steamed veg on the side...
-
Chicken and spinach lasagneThis chicken and spinach lasagne is a great new take on the family favourite and it’s easy to prepare during the day to cook come dinner time...
-
Broccoli pasta with pancettaThis broccoli pasta with pancetta takes 30 minutes to cook making it a great speedy family dinner...
-
Prince William and Prince Harry’s ‘favourite’ childhood meals are surprisingly ‘normal’ and easy to recreate for family dinnersThe brother's enjoyed "traditional, English food"
-
Child psychologist unveils 'the grandparent code', a list of 12 grandparenting rules to keep family relationships strong and healthySome are common sense, others may be a little harder to follow...
-
Kate Middleton has reportedly ‘FaceTimed’ her kids everyday while in hospital as Prince William holds down the fort at homeThe Princess of Wales is recovering from surgery in The London Clinic
