Mediterranean Cod and Prawn Stew
Instructions
1 Prep
Chop the cod into large chunks. Peel and mince the onion and garlic. Chop the anchovies. Wash the lemon thoroughly and grate its zest with a fine blade, taking care to avoid its bitter white pith.
2 Fry
Heat a pan over a medium-high heat with a drizzle of oil. Add the onion and fry with a pinch of salt for 5 min until translucent. Add the garlic and anchovies and cook for 2 min. Add the tomato paste, chopped tomatoes, measured water, fish stock cubes, thyme, smoked paprika, capers, and chilli flakes (spicy!). Bring to a boil and simmer, uncovered, for 15-20 min.
3 Add
Add the cod and prawns and cook for 4 min further or until the seafood is cooked through. Finally, add 0.5/0.75/1 tsp of grated lemon zest and season with salt and pepper.
4 Serve
Chop the fresh parsley. Divide the stew among bowls. Garnish with the parsley.
Tips for fussy eaters
Prepare a separate batch without capers, anchovies or chilli flakes and serve with rice.
Pro tip
Remember to taste before adding salt. Anchovies, capers and stock cubes all bring natural saltiness to this dish.
Enjoy this savoury and fragrant seafood dish!
Cooking Time: 30 min
Cals 387 · Prot 52 · Carbs 32 · Fat 3
Dairy-Free
Ingredients
Seafood
Stew
To serve
Enjoy this savoury and fragrant seafood dish!
Cooking Time: 30 min
Cals 387 · Prot 52 · Carbs 32 · Fat 3
Dairy-Free
Instructions
1 Prep
Chop the cod into large chunks. Peel and mince the onion and garlic. Chop the anchovies. Wash the lemon thoroughly and grate its zest with a fine blade, taking care to avoid its bitter white pith.
2 Fry
Heat a pan over a medium-high heat with a drizzle of oil. Add the onion and fry with a pinch of salt for 5 min until translucent. Add the garlic and anchovies and cook for 2 min. Add the tomato paste, chopped tomatoes, measured water, fish stock cubes, thyme, smoked paprika, capers, and chilli flakes (spicy!). Bring to a boil and simmer, uncovered, for 15-20 min.
3 Add
Add the cod and prawns and cook for 4 min further or until the seafood is cooked through. Finally, add 0.5/0.75/1 tsp of grated lemon zest and season with salt and pepper.
4 Serve
Chop the fresh parsley. Divide the stew among bowls. Garnish with the parsley.
Tips for fussy eaters
Prepare a separate batch without capers, anchovies or chilli flakes and serve with rice.
Pro tip
Remember to taste before adding salt. Anchovies, capers and stock cubes all bring natural saltiness to this dish.
Ingredients
Seafood
Stew
To serve
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