Tuck into this Portuguese-inspired dish with mussels and prawns. It's healthy, low in calories, and provides three of your 5-a-day, along with iron, folate, vitamin C and fibre
INGREDIENT :
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
RECIPE DIRECTION :
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.
