A fish casserole with healthy prawns, topped with an Italian garnish of parsley and lemon zest – it’s low in fat and calories too
Prep:10 mins
Serves 4
500g new potato2 tbsp olive oil1 large onion, sliced4 celery sticks, cut into pieces2 garlic cloves, chopped2 anchovy fillets, choppedpinch chilli flakes400g can chopped tomato250ml white wine200ml vegetable stock400g raw king prawn, peeledzest and juice 1 lemon1 tsp salted baby caper, rinsedlarge handful parsley, choppedtoasted bread, to serve
STEP 1Put the potatoes in a saucepan of cold salted water and bring to the boil. Reduce the heat to medium and simmer for 15-20 mins or until cooked but still firm. Drain and, when cool enough to handle, thickly slice.STEP 2Meanwhile, heat the oil in a large saucepan over a low-medium heat. Add the onion, celery, garlic, anchovy and chilli, season and cook for 8 mins or until softened. Increase the heat to medium-high, add the tomatoes, wine and stock, and cook for 15 mins. Add the prawns, lemon juice, capers and potatoes. Cook for 5 mins more, or until the prawns turn pink and are just cooked. Mix together the parsley and lemon zest, then scatter over the stew, then serve with toasted bread, for dunking.
