Brazilian-style fish stew

35 MINUTES + RESTING | SERVES 4 | EASY

Moqueca Baiana, a traditional Brazilian fish stew, is typically made with rich, red dendê palm oil. Here, we have gone with the lighter Moqueca Capixaba, which is just as delicious but uses extra-virgin olive oil instead.

30 MINUTES | SERVES 4 OR 6 WITH SIDES EASY | LC skinless cod fillets 400g, cut into bite-sized pieces

lime 1, zested and juiced extra-virgin olive oil 1 tbsp onion 1, finely chopped red pepper 1, sliced yellow pepper 1, sliced garlic 2 cloves, crushed smoked paprika 2 tsp

ground coriander 1 tsp dried chilli flakes Ω tsp chopped tomatoes 400g tomato purée 1 tbsp light coconut milk 400ml vegetable stock 250ml raw king prawns 300g lime wedges to serve crustry bread or cooked white rice to serve

flat-leaf parsley chopped, to serve

1 Put the fish in a bowl with half the lime zest and juice, and season lightly. Toss together, cover and set aside to marinate for 15 minutes.

2 Drizzle the oil into a large, deep pan over a medium heat, then cook the onion and peppers for 5-6 minutes or until softened. Season.

3 Add the garlic and spices, and cook for a further minute. Tip in the chopped tomatoes and tomato purée, and simmer over a medium heat for 6-8 minutes, stirring occasionally, until most of the liquid has evaporated and the mixture is thick.

4 Pour in the coconut milk and stock. Bring to a boil, then reduce the heat, add the marinated fish and prawns, and simmer on a low heat for 5 minutes until just cooked through.

5 Stir in the remaining lime juice and zest, seasoning to taste. Serve on its own with the lime wedges, or with crusty bread or cooked white rice, and some parsley scattered over.

PER SERVING !6" 289 kcals | fat 12G saturates 7G | carbs 13.2G | sugars 11.2G fibre 5.1G | protein 29.3G | salt 1G

wholemeal flour 115g, plus 1 tsp fine cornmeal 115g baking powder Ω tsp bicarbonate of soda Ω tsp maple syrup 2 tbsp, plus more to drizzle buttermilk 320ml eggs 2 butter 25g, melted blueberries 320g orange 1, zested rapeseed oil 3 tsp low-fat yogurt 4 tbsp

Sift together the flour, cornmeal, baking powder and bicarb into a large bowl with a good pinch of salt. Whisk together the maple syrup, buttermilk, eggs and melted butter in a jug. Gradually add the buttermilk mixture to the dry ingredients, whisking as you go, until just combined. Some lumps are fine, but you don’t want to see any traces of flour.

Coat 200g of the blueberries in the remaining tsp of flour and then gently fold into the batter along with most of the orange zest. Leave the batter to rest for 5 minutes.

Heat the oven to a low temp – this is just to keep your pancakes warm. Put a large, heavy-based frying pan over a medium heat and add 1 tsp of oil. Once hot, add enough batter for four pancakes (approximately 2 tbsp per pancake). Cook for 1Ω2 minutes or until the bottoms are golden. Carefully turn the pancakes and cook for another 1Ω minutes until cooked through. If you find the pancakes are cooking to quickly on the outside, lower the heat.

Transfer the cooked pancakes to a baking sheet and put in the oven to keep warm. Repeat with the remaining batter in two more batches, using 1 tsp of oil for each batch, if necessary. Stack three pancakes on each plate, and add a dollop of yogurt, a drizzle of maple syrup and a sprinkling of the remaining orange zest to serve.

PER SERVING 461 kcals | fat 16.5G saturates 7.3G | carbs 60.6G | sugars 19.8G fibre 5.2G | protein 15.2G | salt 0.9G