Ital­ian-style fish stew

Woman (UK) - - Eat Right Tonight -

De­li­ciously low-cal and packed with flavour


✱ 3tbsp olive oil

✱ 8 gar­lic cloves, finely chopped

✱ 5cm piece cin­na­mon stick

✱ ½tsp chilli flakes

✱ 3 x 5cm strips of or­ange zest

✱ 250ml white wine or ver­mouth

✱ 3 x 400g cans Ital­ian plum toma­toes, crushed in your hand

✱ 2tsp sugar

✱ 150g green and black olives, halved

✱ 800g skin­less hake fil­lets, in chunks ✱ 300g raw, peeled tiger prawns, de­frosted if frozen For the Herby TOP­PING

✱ Large hand­ful fresh flat-leaf pars­ley

✱ 2 gar­lic cloves, crushed

✱Finely grated zest of 1 le­mon

✱ 40g fresh white bread­crumbs

1 Heat the oil, gar­lic, cin­na­mon and chilli in a large pan over a gen­tle heat for a few mins. Add the or­ange strips, wine, toma­toes, sugar and olives. Bring to the boil, then re­duce the heat and sim­mer, un­cov­ered, for 30 mins, stir­ring oc­ca­sion­ally.

2 Scat­ter over the fish and prawns and stir once. Cover with a lid and cook gen­tly for 10 mins un­til the fish is opaque and the prawns are pink.

3 For the top­ping, chop the pars­ley, gar­lic, le­mon zest and bread­crumbs to­gether, or whizz in a small pro­ces­sor, un­til well mixed. Sea­son and scat­ter over the fish stew just be­fore serv­ing. Per serv­ing: 326 cals, 12g fat (1.7g sat­u­rated), 8g car­bo­hy­drates

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