Directions:
- Heat the oil in a large pan. Stir in the fennel, pepper and leek. Cover and cook over a medium heat for 4-5 minutes until just soft.
- Pare the zest from the orange and add to the pan with the tomatoes and stock. Bring to the boil and simmer for 3 minutes.
- Add the fish, heat until simmering and simmer for 3 minutes. Add the prawns, return to a simmer and cook for a further 2 minutes.
- Mix the cornflour with a little cold water and stir inches Simmer for 1 minute until slightly thickened. Sprinkle with parsley and serve with crusty bread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 424.09 Kcal (1776 kJ) | ||
| Calories from fat | 201.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.43g | 35% | |
|---|---|---|---|
| Cholesterol | 71.73mg | 24% | |
| Sodium | 662.35mg | 28% | |
| Potassium | 1163.47mg | 25% | |
| Total Carbs | 26.15g | 9% | |
| Sugars | 7.67g | 31% | |
| Dietary Fiber | 8.79g | 35% | |
| Protein | 30.64g | 61% | |
| Vitamin C | 44.5mg | 74% | |
| Iron | 2.8mg | 15% | |
| Calcium | 168.5mg | 17% | |
| Amount Per 100 g | |||
| Calories | 119.58 Kcal (501 kJ) | ||
| Calories from fat | 56.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.32g | 35% | |
|---|---|---|---|
| Cholesterol | 20.22mg | 24% | |
| Sodium | 186.76mg | 28% | |
| Potassium | 328.06mg | 25% | |
| Total Carbs | 7.37g | 9% | |
| Sugars | 2.16g | 31% | |
| Dietary Fiber | 2.48g | 35% | |
| Protein | 8.64g | 61% | |
| Vitamin C | 12.6mg | 74% | |
| Iron | 0.8mg | 15% | |
| Calcium | 47.5mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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