Tomato & Seafood Stew
Feathery fennel fronds over a glossy, brick-red broth, with mussel shells gaping open and prawns curled pink against the chunks of white fish.
Ingredients
Serves 4- 4garlic cloves, minced
- 1fennel bulb, thinly sliced, fronds reserved
- 2 x 400gtins chopped tomatoes
- salt and black pepper
- 1onion, finely diced
- ½ tspchilli flakes
- 1 tspsmoked paprika
- 200 mldry white wine
- 200 mlfish stock
- 2 tbspolive oil
- 300 graw king prawns, peeled and deveined
- 300 glive mussels, weighed in their shells, scrubbed and debearded
- 1lemon, cut into wedges
- 250 gfirm cod fillets, cut into large chunks (cod, haddock or pollock)
Method
- Before cooking, discard mussels with broken shells and any open ones that do not close when tapped. Heat the olive oil in a large, wide, lidded casserole over medium heat. Add the fennel and onion and cook for 8 minutes until softened and smelling sweet. Stir in the garlic, chilli flakes, and smoked paprika. Cook for 1 minute, until fragrant.
- Pour in the white wine and bubble hard for 2 minutes. Add the chopped tomatoes, fish stock. Season generously. Simmer gently for 20 minutes, stirring now and then, until the broth has thickened and deepened in colour.
- Add the fish chunks to the simmering sauce, pushing them gently under. Cook for 2 minutes.
- Add the prawns and mussels, pressing the mussels hinge-side down. Put the lid on and steam for 4–5 minutes, until the mussels have opened and the prawns are pink and opaque and the fish flakes easily. Discard any mussels that haven't opened.
- Taste the broth and adjust the seasoning; it should be punchy and faintly smoky. Scatter over the reserved fennel fronds and serve with the lemon wedges.
Per serving
- kcal
- 350
- protein
- 35.7g
- fibre
- 5.8g
- carbs
- 23.3g
- fat
- 9g
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