Hake & seafood cataplana

3 of 5-a-day fibre folate healthy diet plan iron summer vitamin c

N/A

Source

Ingredients

2 tbsp cold-pressed rapeseed oil

1 onion , halved and thinly sliced

250g salad potatoes , cut into chunks

1 large red pepper , deseeded and chopped

1 courgette (200g), thickly sliced

2 tomatoes , chopped (150g)

2 large garlic cloves , finely grated

1 tbsp cider vinegar (optional)

2 tsp vegetable bouillon powder

2 skinless hake fillets (pack size 240g)

150g pack ready-cooked mussels (not in shells)

60g peeled prawns

large handful of parsley , chopped

Method

Heat the oil in a wide non-stick pan with a tight-fitting lid. Fry the onions and potatoes for about 5 mins, or until starting to soften. Add the peppers, courgettes, 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, or until the peppers and courgettes are very tender (if your pan doesn’t have a tight-fitting lid, wet a sheet of baking parchment and place over the stew before covering – this helps keep in the juices).

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.