• 1 tbsp olive oil
  • 1 tbsp frozen chopped garlic
  • 200g frozen chopped onion
  • 1 tsp smoked sweet paprika
  • 390g carton Italian chopped tomatoes
  • 350g frozen sweetcorn
  • 450ml fish stock, made with 0.5 fish stock cube
  • 2 frozen cod fillets
  • 2 tbsp frozen chopped coriander
  • 250g pack frozen large cooked peeled prawns
  • Juice of 0.5 lemon, plus extra wedges to serve
  • Crusty bread, to serve


  1. 1

    Heat the oil in a large saucepan over a high heat, add the chopped garlic, onion and paprika and cook, stirring occasionally, for 5 minutes, until fragrant and the onions are golden and the liquid had evaporated. Add the chopped tomatoes, sweetcorn and fish stock and bring to a simmer. Add the cod fillets, return to a simmer and poach for 10 minutes. Remove the cod fillets with a slotted spoon and set aside.

  2. 2

    Add the coriander, prawns and lemon juice to the pan and simmer for a further 2 minutes, until the prawns are cooked through. Flake the cooked cod and return to the pan.

  3. 3

    Divide the soup between 4 bowls and serve with the extra lemon wedges and crusty bread.

Nutritional Details

Each serving provides
  • Energy 1562kj 373kcal 19%
  • Fat 6.0g 9%
  • Saturates 0.9g 5%
  • Sugars 8.7g 10%
  • Salt 1.63g 27%

% of the Reference Intakes

Typical values per 100g: Energy 306kj/73kcal

Each serving provides

49.1g carbohydrate 4.7g fibre 27.9g protein

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