Serves 2| Prep time 5 min| Total time 30 min
Much like the Harissa Chicken recipe, this cod and prawn meal comes from a Waitrose recipe card, which can be found on their website here. My boyfriend and I decided to (more or less) follow the recipe, bar the inclusion of fennel: the liquorice flavour of which I have never really liked. In the end we added onions as they complement leeks well and similar to leeks, are considered prebiotic foods, and so help improve your gut health.
We found the recipe very simple to follow, making it a great option for home cooks who may lack confidence cooking fish. To summarise, the leeks and diced onion are firstly fried in butter until soft, then the white wine is added and reduced using a high heat, followed by the crème fraîche. The white fish and prawns are then placed in the sauce to simmer (lid on) for 8 minutes. Lastly, the dish is garnished with chopped parsley.
There were no serving suggestions with this recipe, so we assumed it is a "stand-alone dish", however, to boost our vegetable and fibre intakes - and so that we weren't hungry later in the evening - we decided to pair it with broccoli and boiled new potatoes, which we lightly coated in a parsley butter.
From a nutrition perspective, I think this dish offers a good mix of macronutrients - carbohydrates from the potatoes, protein from the fish and dairy from the crème fraîche. It also has three types of vegetables, which increases the variety of micronutrients and prebiotics consumed. If you are concerned about the fat content of the meal, you could fry the onions and leek in a small amount of oil, switch the white wine to white wine vinegar (approximately two tablespoons), and make sure to use half-fat, or zero fat crème fraîche.
Overall we really enjoyed this dish for its simplicity and flavour, although due to the cost of ingredients we would likely save this recipe for special occasions, or if the fish and prawns are on a special offer.
In case you missed it, the original recipe can be found at the following web address:
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