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Hake & seafood cataplana

A pan of vegetable stew topped with hake fillets

Hake & seafood cataplana

Name: Hake & seafood cataplana
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 2
Cuisine: Portuguese
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

Sara Buenfeld

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Serves 2

Easy

Prep: 15 mins

Cook: 35 mins

A star rating of 4.8 out of 5.35 ratingsRate

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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

Gluten-free

Healthy

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Ingredients

Nutrition

Units:

MetricUS

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

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Nutrition: per serving

kcal476

low
fat17g
saturates2g
carbs31g
sugars14g
fibre8g
protein47g
salt1.73g

Method

step 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).
step 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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A star rating of 4.8 out of 5.35 ratings

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