Description
A flavorful and healthy Portuguese-inspired hake and seafood cataplana featuring tender potatoes, fresh vegetables, and a mix of hake, mussels, and prawns simmered together in a rich, aromatic broth.
Ingredients
Scale
Vegetables and Aromatics
- 2 tbsp cold-pressed rapeseed oil
- 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
Liquids and Seasonings
- 1 tbsp cider vinegar (optional)
- 2 tsp vegetable bouillon powder
- 200ml water
Seafood
- 2 skinless hake fillets (240g total pack size)
- 150g pack ready-cooked mussels (not in shells)
- 60g peeled prawns
Finishing Touch
- Large handful of parsley, chopped
Instructions
- Heat the oil and sauté base vegetables: Heat 2 tablespoons of cold-pressed rapeseed oil in a wide non-stick pan with a tight-fitting lid over medium heat. Add the halved and thinly sliced onion along with 250g of salad potatoes cut into chunks. Fry for about 5 minutes until the onions and potatoes start to soften.
- Add remaining vegetables and aromatics: Stir in 1 large deseeded and chopped red pepper, 1 thickly sliced courgette (200g), 2 chopped tomatoes (150g), and 2 finely grated large garlic cloves. Mix well to combine all ingredients.
- Incorporate liquids and simmer: Pour in 1 tablespoon of cider vinegar (if using), 2 teaspoons of vegetable bouillon powder, and 200ml of water. Bring the mixture to a gentle simmer, then cover the pan with its tight-fitting lid. Cook for 25 minutes, or until the red peppers and courgettes are very tender. If the pan lacks a tight-fitting lid, wet a sheet of baking parchment and place it over the stew before covering to help retain moisture and juices.
- Add seafood and finish cooking: Nestle 2 skinless hake fillets (240g) into the vegetables, then add 150g of ready-cooked mussels and 60g peeled prawns. Cover again and cook for an additional 5 minutes, or until the hake flakes easily when tested with a fork and seafood is heated through.
- Garnish and serve: Scatter a large handful of chopped parsley over the cataplana just before serving to add a fresh and vibrant finish. Serve hot and enjoy this nourishing seafood stew.
Notes
- Using a pan with a tight-fitting lid is essential to keep in the juices during simmering; alternatively, use baking parchment to cover and trap steam.
- Optional cider vinegar adds a subtle tang but can be omitted if preferred.
- Ready-cooked mussels reduce cooking time and simplify the recipe.
- This recipe is naturally gluten free when using gluten-free vegetable bouillon powder.
- Adjust seafood quantities depending on preference or availability, keeping overall cooking times consistent.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Portuguese
Keywords: Hake cataplana, seafood stew, Portuguese seafood recipe, healthy seafood, stove simmered cataplana
