Hake & seafood cataplana

Name: Hake & seafood cataplana
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: European, Mediterranean
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

2 steps

Prep:15minCook:35min

Updated at: Thu, 17 Aug 2023 03:41:53 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories465.4 kcal (23%)

Total Fat17.5 g (25%)

Carbs41.9 g (16%)

Sugars10.3 g (11%)

Protein38.2 g (76%)

Sodium892 mg (45%)

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

150gtomatoes

1 Tbspcider vinegar

optional

2 tspvegetable bouillon powder

240gskinless hake fillets

pack size

150gready-cooked mussels

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.

Notes

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