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Spicy seafood bowls

Name: Spicy seafood bowls
Prep time: 15 min
Yield: 4
Ingredients: Spray oil; 1 Onion, chopped; 2 Carrots, thickly sliced; 1 Red pepper, deseeded and diced; 2 Garlic cloves, crushed; 500g Sweet potato; 900ml Hot fish or vegetable stock; 1 x 400g Can of chopped or whole cherry tomatoes; A pinch of crushed chilli flakes; 400g Thick cod or haddock fillet, skinned and cubed; 400g Frozenshelled raw king prawns, defrosted; A dash of lemon or lime juice; A handful of parsley or corriander, chopped; Salt and freshly ground black pepper

Preparation Time	15mins
Cooking Time	3035mins
Level	Medium
Serves	4
Free Food	FF

Ingredients

Spray oil

1 Onion, chopped

2 Carrots, thickly sliced

1 Red pepper, deseeded and diced

2 Garlic cloves, crushed

500g Sweet potato

900ml Hot fish or vegetable stock

1 x 400g Can of chopped or whole cherry tomatoes

A pinch of crushed chilli flakes

400g Thick cod or haddock fillet, skinned and cubed

400g Frozenshelled raw king prawns, defrosted

A dash of lemon or lime juice

A handful of parsley or corriander, chopped

Salt and freshly ground black pepper

Method

Lightly spray a large saucepan with oil and cook the onion, carrots, red pepper and garlic over a low to medium heat, stirring occasionally, for 5 minutes. add the sweet potatoes and cook for 3 minutes.

Add the hot stock, tomatoes and chilli flakes. Bring to the boil, then reduce the heat and simmer gently for 15 minutes.

Add the fish and simmer for 5 minutes, then stir in the prawns and cook for 3-4 minutes until they turn pink. The vegetables should be tender and the fish should b opaque and thoroughly cooked. Add the fruit juice and salt and pepper to taste, then stir in the herbs.

Divide between 4 shallow bowls and serve immediately.

TIP: You can use fresh or frozen (and defrosted) cod or haddock.