Nutritional values per 2 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.

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[avatar user=”PaulWallace” /]ABOUT 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