Calories
Protein
Carbs
Fats
COD & PRAWNS with FENNEL & LEEKS
Servings: 2
Nutritional values per serving:
calories 401, protein 37g, fat 17g (saturated 10g), carbs 6.5g (sugar 5g), sodium 900g
INGREDIENTS
- 2 tsp olive oil
- 10g butter
- 1 small fennel, thinly sliced
- 1 clove garlic, finely chopped
- 1 small leek (white only), thinly sliced
- 150ml dry white wine
- 100ml reduced fat crème fraiche
- 250g skinless cod loin, cut into 1-inch slices
- 8-10 extra-large raw prawns
- 25g flat leaf parsley, chopped
METHOD
- Add the olive oil and butter to a deep-sided saucepan (with a lid) or casserole pot on medium heat. Add the fennel and gently cook (covered) for 10 minutes, stirring occasionally. Add the leek and garlic and cook (covered) for another 5 minutes.
- Add the wine and simmer (uncovered) for 3 minutes or until the liquid is reduced by half. Stir in the crème fraiche and half the parsley.
- Add the cod and prawns and cover with a little of the sauce and vegetables. Cover and gently simmer for 5-8 minutes or until the prawns are pink and the cod is flaking.
- Scatter over the remaining parsley and serve.
Paul Wallace
Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes
For other ideas also try BBC good food