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Add a photoПорций: 4
Ингредиенты
- 1 Tbsp. Vegetable oil
- 1 x Celery stalk, thinly sliced
- 1 med Onion, minced
- 2 med Waxy potatoes, cut into 1cm (0.5 in) chunks
- 1 lb Cod fillet, cut into large pcs
- 2 Tbsp. Garlic granules
- 2 Tbsp. Dry thyme
- 2 x Bay leaves
- 2 1/2 pt Fish stock
- 8 ounce (fl) tomato paste
- 4 x -(up to)
- 5 x Habanero peppers, left whole or possibly cut in half
- 1 lb Raw prawns, peeled, deveined and cut in half crossways Salt and pepper
Инструкции
- Heat the oil in a large saucepan over medium heat. add in the celery, onion and potatoes and saute/fry till tender, about 5-10 min. Add in the fish and continue cooking for 2-3 min. Add in the garlic, thyme and bay leaves.
- Add in the fish stock, tomato paste and peppers. Bring the sou to the boil, lower to a simmer and cook for 30 min. Add in the prawns and salt and papper to taste. Continue cooking for about 2 min, just till the prawns lose their translucence.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 454g | |
| Recipe makes 4 servings | |
| Calories 182 | |
| Calories from Fat 49 | 27% |
| Total Fat 5.55g | 7% |
| Saturated Fat 0.77g | 3% |
| Trans Fat 0.09g | |
| Cholesterol 0mg | 0% |
| Sodium 986mg | 41% |
| Potassium 863mg | 25% |
| Total Carbs 24.65g | 7% |
| Dietary Fiber 3.3g | 11% |
| Sugars 3.6g | 2% |
| Protein 9.28g | 15% |
