Preparation time is 10minutes
Cook time is 30minutes
Total time is 40minutes
Serve is for 4 people
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Difficulty level: 2 out of 4
14 Ingredients
Number of servings
4
- 1tablespoons olive oil
- 1 onion, finely chopped
- 3 cloves garlic, grated or finely chopped
- 5 sticks celery, chopped
- 2 carrots, chopped
- 1 pinch salt
- 1 sprig fresh thyme, leaves only
- 10milliliter tomato purée
- 1 glass dry white wine
- 4 tomatoes, skinned
- 3 2/3 cup light fish stock
- 675grams cod fillets, cut into chunky pieces
- 200grams raw prawns, peeled and deveined
- 1 handful fresh flat-leaf parsley, finely chopped
Nutrition per serving
1400kJ / 335Cal
1400 Kilojoules or 335 Calories
16% of daily energy intake*
Protein
39.0grams
Fat
12.6grams
Carbs
10.6grams
Sugars
8.5grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 3
Heat the oil in a pan over a low heat, and add the onion, garlic, celery, and carrots, along with a pinch of salt and the thyme. Sweat gently for about 10 minutes.
Step 2 of 3
Now stir through the tomato purée, increase the heat to high, and add the wine. Let it simmer for a couple of minutes, then add the tomatoes (squashing them with a fork) and a little of the stock, and simmer a little more. Pour in almost all of the remaining stock, and bring to the boil. Reduce the heat slightly, and simmer for 10 minutes. At this point, you can blend the sauce with a hand-held blender until smooth, or leave it as it is. Top up with the remaining stock if it needs it.
Step 3 of 3
Add the fish and prawns, cover the pan, and cook for 5-10 minutes until the fish is cooked through. Serve hot with fresh crusty bread.
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