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

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.