
By Deborah
Hake & seafood cataplana
2 steps
Prep:15minCook:35min
Updated at: Thu, 17 Aug 2023 03:41:53 GMT
Nutrition balance score
Great
Glycemic Index
60
Moderate
Glycemic Load
25
High
Nutrition per serving
Calories490 kcal (25%)
Total Fat18.4 g (26%)
Carbs42.1 g (16%)
Sugars10.3 g (11%)
Protein41.5 g (83%)
Sodium867.6 mg (43%)
Fiber7.1 g (25%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings

2 Tbspcold-pressed rapeseed oil

1onion
halved and thinly sliced

250gsalad potatoes
cut into chunks

1red pepper
large, deseeded and chopped

200gcourgette
thickly sliced

150gtomatoes
chopped

2garlic cloves
large, finely grated

1 Tbspcider vinegar
optional

2 tspvegetable bouillon powder

240gskinless hake fillets
pack size

150gready-cooked mussels
pack, not in shells

60gpeeled prawns

parsley
large, chopped
Instructions
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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