Hake & seafood cataplana
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Hake & seafood cataplana

By Sara Buenfeld

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

  • Prep:15 mins
    Cook:35 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 476
  • fat 17g
  • saturates 2g
  • carbs 31g
  • sugars 14g
  • fibre 8g
  • protein 47g
  • salt 1.73g

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

Tip

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Method

  1. 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).

  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.

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