Hake & seafood cataplana
Cataplana is a popular Portuguese dish that traditionally uses clams, but we’ve used a pack of readycooked mussels out of their shells, which takes the hassle out of cooking them yourself, along with some prawns.
SERVES 2 PREP 15 mins
COOK 35 mins EASY
2 tbsp cold-pressed rapeseed oil 1 onion, halved and thinly sliced 250g baby potatoes, cut into chunks 1 large red pepper, deseeded
and chopped
1 courgette, thickly sliced 2 tomatoes, chopped (150g)
2 large garlic cloves, "inely grated 1 tbsp cider vinegar (optional)
2 tsp vegetable bouillon powder 2 skinless hake "illets (240g pack) 150g pack ready-cooked mussels
(not in shells)
60g peeled prawns large handful of parsley, chopped
1 Heat the oil in a wide non-stick pan with a tight-fitting lid, and fry the onions and potatoes for about 5 mins until starting to soften. Add the pepper, courgette, 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 until the pepper and courgette are tender (if your pan doesn’t have a tightfitting lid, wet a sheet of baking parchment and place over the stew before covering – this helps keep in the juices).
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.
GOODTOKNOW healthy • low cal • folate • "ibre • vit c • iron • 3 of 5-a-day • gluten free
PER SERVING 476 kcals • fat 17g • saturates 2g • carbs 31g • sugars 14g • "ibre 8g • protein 47g • salt 1.7g