Pescado a lo Macho (Fried Fish with Spicy Seafood Sauce)
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Ingredients
- 500 g white fish fillets (such as pollock)
- 250 g raw tiger prawns, peeled
- 150 g cleaned squid rings
- 1 red pepper
- 1 red chilli, finely chopped
- 3 garlic cloves
- 1 tbsp tomato puree
- 60 g plain flour
- 300 g long grain white rice
- 3 tbsp olive oil
Nutrition (per serving)
- Calories
- 613 kcal
- Protein
- 47.3 g
- Carbohydrate
- 74.9 g
- of which sugars
- 2.8 g
- Fat
- 13.1 g
- of which saturates
- 2.2 g
- Fibre
- 2.6 g
- Salt
- 0.62 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Cook the rice according to the pack instructions.
- 2
Dust the fish in the plain flour. Heat half the olive oil in a frying pan and fry the fish for 3-4 minutes each side, until golden and it flakes easily. Keep warm.
- 3
Heat the remaining oil in the pan and cook the garlic, red pepper and red chilli for 5 minutes until softened.
- 4
Stir in the tomato puree and 100ml water, then add the prawns and squid and cook for 3-4 minutes, until the prawns turn pink and everything is cooked through.
- 5
Spoon the seafood sauce over the fried fish and serve with the rice.
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