I’ve always been a big fan of seafood casseroles and if a bouillabaisse is on the menu, I find it hard to ignore! This is a beautifully simple version, enhanced by some fresh herbs and a hint of paprika. Deliciously light, its a perfect recipe for all year round. Plus, its all cooked in one pan, so couldn’t be easier!!
This is another great recipe for boosting your immune system. To make a perfectly balanced meal, serve with a steamed green vegetable, broccoli is perfect. I’ve included the health benefits of each ingredient at the bottom of the recipe.
1 red chilli
2tbsp olive oil
1 small red onion, finely chopped
2 garlic cloves, crushed
1 red pepper
350g sweet potato
400g tin tomato polpa (see tip below)
3tbsp chopped fresh oregano
salt and pepper
350g salmon fillet
175g fresh squid
175g large raw peeled prawns
juice of ½ lemon
2tbsp chopped fresh parsley
steamed broccoli to accompany
Deseed and finely chop the chilli, heat the oil in a large saucepan and cook the onion, garlic and chilli over a medium heat for 2-3 minutes until beginning to turn a light golden brown.
De-seed and chop the pepper. Scrub the sweet potato but don’t peel and cut into 2cm cubes. Add the pepper and sweet potato to the onions and cook for a further 2-3 minutes. Stir in the tomatoes, refill the tomato tin with water and add to the pan with the oregano and paprika. Season well, bring to the boil and simmer, covered for 15 minutes
Skin the salmon and cut into 2cm cubes. Add to the tomato mixture and cook for 2 minutes. Cut the squid into rings and add to the pan with the prawns. Cook for a further 2 minutes until cooked through.
Stir in the lemon juice, parsley and adjust the seasoning to taste. Serve in bowls with plenty of steamed broccoli to accompany.
I used Mutti Polpa in this recipe which is a tomato pulp with a delicious, sweet, full flavour. Its so good, I use it all the time in sauces and casseroles. It makes the most amazing base for a tomato and basil sauce. If you can’t find it, you could use a coarse pasatta or failing that, a can of good quality chopped tomatoes.
Garlic is good anti viral. We all know our breath smells after we’ve eaten garlic and this is because that is the only route these oils can be removed from the body! As they move through the respiratory tract, the sulphur based oil helps to kills viruses and bacteria on their way!
Chilli is a great decongestant, thinning out mucous, making it easier to remove from the body. You can tell it’s working when your nose begins to run after eating hot food!
Red peppers contain vitamin C to help stimulate the production of white blood cells. They also contain the bright colour pigment called a flavonoid, these are powerful antioxidants, which are anti-inflammatory and help reduce the severity of symptoms caused by colds, flu and localised damage or injury.
Sweet potatoes contain beta carotene which is also an anti-inflammatory. They also contain a protein, which they use as a food source to grow. This protein stimulates the production of white blood cells therefore supporting the immune system.
Prawns & Squid
Prawns and squid are a good source of zinc, which makes them perfect to support the immune system. Zinc helps to regulate the immune response of white blood cells. They also contain selenium which helps with wound healing and reducing inflammation.
Salmon is rich in essential omega 3 fatty acids, which are known to reduce inflammation and help to keep cell membranes healthy.
An excellent source of vitamin C, broccoli makes a perfect accompaniment to this recipe. Keeping the body topped up with vitamin C will keep the immune system primed and ready. Vitamin C stimulates production of white blood cells, which fight infection. It also helps regulate an immune response, which targets infections with an oxidative burst.