Mediterranean Fish and Prawn

Stew

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low-carb
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low-carb
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Instructions

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1 Prep

Chop the cod into large chunks and set aside. 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.

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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 paprikacapers, and chilli flakes (spicy!). Bring to a boil and simmer, uncovered, for 15-20 min.

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3 Add seafood

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 the stew with salt and pepper to taste. 

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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 the dish.

A savoury and fragrant seafood dish!

Cooking Time: 30 min

Cals 365 · Prot 53 · Carbs 28 · Fat 4

Dairy-Free

Ingredients

Number of people

Seafood

Cod fillet 350 Grams
Prawns 200 Grams

Stew

Red onion 1 Piece
Garlic cloves 3 Pieces
Anchovies 10 Grams
Lemon 1 Piece
Olive oil 1 Tbsp
Tomato paste 70 Grams
Chopped tomatoes 400 Grams
Water 200 ML
Fish stock cube 1 Piece
Dried thyme 2 Grams
Smoked paprika powder 2 Grams
Capers 20 Grams
Chilli flakes 2 Grams
Salt 1 Tsp
Black pepper 1 Tsp

To serve

Fresh parsley 20 Grams

A savoury and fragrant seafood dish!

Cooking Time: 30 min

Cals 365 · Prot 53 · Carbs 28 · Fat 4

Dairy-Free

Instructions

photo

1 Prep

Chop the cod into large chunks and set aside. 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.

photo

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 paprikacapers, and chilli flakes (spicy!). Bring to a boil and simmer, uncovered, for 15-20 min.

photo

3 Add seafood

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 the stew with salt and pepper to taste. 

photo

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 the dish.

Ingredients

Number of people

Seafood

Cod fillet 350 Grams
Prawns 200 Grams

Stew

Red onion 1 Piece
Garlic cloves 3 Pieces
Anchovies 10 Grams
Lemon 1 Piece
Olive oil 1 Tbsp
Tomato paste 70 Grams
Chopped tomatoes 400 Grams
Water 200 ML
Fish stock cube 1 Piece
Dried thyme 2 Grams
Smoked paprika powder 2 Grams
Capers 20 Grams
Chilli flakes 2 Grams
Salt 1 Tsp
Black pepper 1 Tsp

To serve

Fresh parsley 20 Grams
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