One-pan cod & red shrimp
Stew chunks of cod with wild red shrimp to make a moreish, low-fat dinner. White fish is an important source of iodine, which is needed for a healthy metabolism
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Prep:15 mins
Cook:40 mins
- Serves 2
- Easy
Nutrition per serving
-
kcal 440
-
fat 14g
-
saturates 1g
-
carbs 33g
-
sugars 0g
-
fibre 10g
-
protein 41g
-
salt 1.3g
Ingredients
- 2 tbsp rapeseed oil
- 250g baby potatoes , sliced
- 1 large orange pepper , deseeded and cut into chunks
- 1 bay leaf
- 1 leek , trimmed and thinly sliced
- 2 large garlic cloves , thinly sliced
- 200g pack passata
- 200ml vegetable stock , made with 1 tsp vegetable bouillon powder
- 10g flat-leaf parsley , chopped
- 280g pack cod loin , cut into 6 large chunks
- 100g frozen wild red shrimp , defrosted and peeled
- 100g fine trimmed green beans , halved
Method
Heat the oil in a wide non-stick pan over a medium heat and fry the potatoes, pepper and bay leaf for 5 mins until they start to colour. Add the leek and garlic, cook for a few minutes more, then stir in the passata and stock. Bring to a simmer, cover and cook for 25 mins until the potatoes are tender.
Add the parsley, cod, shrimp and green beans, then put the lid back on and cook for about 7 mins more, or until the fish flakes easily when pressed with a fork. Will keep chilled overnight, but best eaten fresh.
