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Mediterranean fish stew

Good for riboflavin; also a source of B12, B6 and magnesium

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Ingredients (Serves 4)

  • 225g/8oz small new potatoes, halved
  • 1 tbsp olive oil
  • 1 small onion, peeled and chopped
  • 1 red pepper, deseeded and sliced
  • 1 fennel bulb, cut into 1cm/1⁄2 in chunks
  • 4 cloves garlic, peeled and thinly sliced
  • 1⁄2 tsp paprika
  • 1 x 410g can chopped tomatoes
  • 200ml/7fl oz dry white wine
  • 250g/9oz cod fillet
  • 250g/9oz salmon fillet
  • 200g/7oz peeled prawns
  • Salt and freshly ground black pepper
  • Extra virgin oil for drizzling
  • Chopped fresh parsley to garnish

Put the potatoes into a pan of lightly salted water, bring to the boil and cook for 10 minutes. Drain and set aside.

Heat the oil in a large pan, add the onion, pepper and fennel and cook for 5 minutes over a low heat.

Stir in the garlic and paprika and cook for 1 minute more. Stir in the tomatoes and wine, bring to a simmer. Add the potatoes, cover and cook for 10 minutes.

Meanwhile, cut the fish into large chunks, discarding any skin, and add to the pan.

Cook for 5 minutes over a medium heat, stir in the prawns and cook gently for 3 minutes. Check seasoning, drizzle over a little olive oil and sprinkle with chopped parsley before serving.



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