This dish is incredibly simple to make, but tastes delicious and fills you up with high-quality protein so keeps the hunger pangs at bay. It’s both a great dinner party recipe and a brilliant weeknight supper option and the leftovers, steeped in the flavours for longer, are even tastier the following day. Serve with some purple-sprouting broccoli or asparagus if you’d like a few greens on the side.
319 CALORIES | 10G FAT | 1.5G SATURATES | 6G CARBS | 5.5G SUGAR | 2G SALT | 50G PROTEIN | 2.6G FIBRE
SERVES 4
1 tablespoon olive oil
1 medium white onion, finely chopped
1 x 400g can chopped tomatoes
2 garlic cloves, finely chopped
250ml vegetable stock
1 teaspoon fennel seeds
1 x 170g can drained pitted black olives
800g skinless white fish, cut into large chunks
300g raw peeled king prawns
a handful of flat-leaf parsley, finely chopped
1. Heat the oil in a large cast iron casserole dish over a high heat and sauté the onions for 2–3 minutes.
2. Add the tomatoes and garlic and cook down for a few minutes, then add the stock, fennel seeds, olives, fish and prawns and reduce the heat to low. Cover and cook for 5 minutes until just opaque (so the fish doesn’t fall apart).
3. Remove the lid, turn up the heat and cook for a further 2–3 minutes.
4. Serve immediately with a scattering of fresh parsley.
TIP
If you like a varied mix of seafood, you could add some clams and mussels and make it to be more like a bouillabaisse (a traditional French seafood soup).
