Oh my goodness, I can't tell you how yummy this filling, healthy and flavoursome stew is!
Ingredients:
* 1 red onion, finely diced
* 1 large clove of garlic, chopped
* 1/2 red chilli, chopped
* 1/2 red pepper, roughly chopped
* 1/4 fennel bulb, roughly chopped
* 1/2 carrot, chopped (I did little sticks)
* 2 cod loins (or similar)
* 100g of mixed seafood
* 1 tin of chopped tomatoes
* 1 tsp tomato puree
* 1 fish stock cube (optional)
* 1 tsp cayenne pepper
* 2 tsps paprika
* 2 bay leaves
* 2 tbsps olive oil (I used one of basil infused and one chilli infused)
* 1 tbsp chopped coriander
Method:
1. Fry onions in 1 tbsp of olive oil until soft, stir in garlic and chilli.
2. Add in tomato puree, tinned tomatoes and fill the empty can with water. Stir together.
3. Mix in the carrot, fennel and red pepper.
4. Add the herbs and spices (except coriander) and the stock cube.
5. Allow to simmer for 10-15 minutes.
6. Cut the fish into bitesized pieces and add to the pan with the other seafood and the rest of the oil.
7. Stir gently and allow to simmer for a further 8-10 minutes.
8. Sprinkle over the coriander and serve.
Serves 2.
4.5 Propoints per serving.
As with all my recipes, this can easily be adapted to suit your tastes. You can reduce the points by substituting the olive oil for spray oil, but I loved the oily taste and sheen it gives. You can omit the chilli if you prefer things less hot. Other vegetables could be used such as leek, butternut squash, courgette, fresh tomatoes, celery. I used to make a version of this when I was a poor student which only used cheap frozen baby prawns, tin of tomatoes, onion, garlic and paprika, so it's very versatile!
