• 1 tbsp olive oil
  • 2 red onions, diced
  • 600g diced swede and carrot
  • 1 red chilli, sliced
  • 2 tsp paprika
  • 700ml chicken stock, made with 1 stock cube
  • 390g carton chopped tomatoes
  • 1 tbsp tomato pureé with garlic
  • 2 yellow peppers, sliced
  • 180g raw king prawns
  • 250g cod, cut into 2-3 cm pieces
  • 100g bag baby leaf spinach
  • 2 limes, one squeezed and one cut into wedges
  • 1 bunch coriander, roughly chopped


  1. 1

    Heat the olive oil in a large saucepan over a medium heat. Add the onions and season, then cook for 5 minutes or until softened. Add the swede and carrot and sauté on a low heat for 10 minutes.

  2. 2

    Add the chilli, paprika, stock, chopped tomatoes and tomato pureé. Sauté for 5 minutes. Add the peppers and bring to the boil. Reduce the heat and simmer for 15 minutes. 

  3. 3

    Add the prawns and cod and place a lid on top of the pan. Cook for 5 minutes over a medium-high heat. Take off the heat and add the spinach. Allow it to wilt, stirring occasionally. Add the juice of one lime and sprinkle over the coriander. Serve with the lime wedges.

Nutritional Details

Each serving provides
  • Energy 1156kj 276kcal 14%
  • Fat 5.1g 7%
  • Saturates 1.1g 6%
  • Sugars 19.9g 22%
  • Salt 1.1g 18%

% of the Reference Intakes

Typical values per 100g: Energy 193kj/46kcal

Each serving provides

22.0g carbohydrate 9.7g fibre 30.7g protein

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