Description
A vibrant and healthy Hake & seafood cataplana featuring tender hake fillets, mussels, prawns, and a mix of fresh vegetables simmered together in a flavorful broth. This one-pot dish is inspired by traditional Portuguese seafood stews and is perfect for a nutritious and satisfying meal.
Ingredients
Scale
Seafood
- 2 skinless hake fillets (240g pack size)
- 150g pack ready-cooked mussels (not in shells)
- 60g peeled prawns
Vegetables & Aromatics
- 1 onion, halved and thinly sliced
- 250g salad potatoes, cut into chunks
- 1 large red pepper, deseeded and chopped
- 1 courgette (200g), thickly sliced
- 2 tomatoes, chopped (150g)
- 2 large garlic cloves, finely grated
- large handful of parsley, chopped
Other Ingredients
- 2 tbsp cold-pressed rapeseed oil
- 1 tbsp cider vinegar (optional)
- 2 tsp vegetable bouillon powder
- 200ml water
Instructions
- Prepare the base: Heat the rapeseed oil in a wide non-stick pan with a tight-fitting lid over medium heat. Add the sliced onions and salad potatoes and fry them for about 5 minutes, stirring occasionally, until they start to soften.
- Add vegetables and liquids: Stir in the chopped red pepper, courgette slices, chopped tomatoes, and grated garlic. Add the cider vinegar if using, the vegetable bouillon powder, and 200ml of water. Mix well to combine.
- Simmer the vegetables: Bring the mixture to a gentle simmer, then cover with the tight-fitting lid. Cook for 25 minutes or until the red peppers and courgettes are very tender. If your pan doesn’t have a tight-fitting lid, wet a sheet of baking parchment, place it over the stew, then cover it with a lid to keep in the juices.
- Add seafood: Gently nestle the hake fillets, mussels, and peeled prawns into the vegetable stew. Cover again and cook for an additional 5 minutes or until the hake flakes easily when tested with a fork and the seafood is heated through.
- Finish and serve: Scatter the chopped parsley over the top and serve the cataplana hot, ideally straight from the pan for a rustic presentation.
Notes
- For a more intense flavor, allow the vegetables to caramelize slightly before adding liquids.
- Using a tight-fitting lid or baking parchment helps retain moisture and develop flavors.
- Alternative white fish like cod or pollock can be used in place of hake.
- This dish pairs well with crusty bread or a side of steamed rice to soak up the delicious juices.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Portuguese
Keywords: Hake seafood cataplana, Portuguese seafood stew, healthy seafood recipes, easy fish recipe, one pot meal, low fat seafood dish
