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
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
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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.
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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.