Cod, mussel and saffron stew
- Rating: 4 stars
- Takes: 5 mins to prepare and 35 mins to cook
- Serves: 4
- 1tbsp olive oil
- 1 onion, chopped
- 1tbsp tomato puree
- large pinch saffron
- 400g can chopped tomatoes
- 400g can haricot beans
- 450ml fishstock, hot
- 2tbsp white wine vinegar
- 450g mussels, washed and de-bearded
- 500g skinless cod or haddock fillet, cut into 3cm chunks
- 2-3tbsp freshly chopped flat leaf parsley
Each serving contains 295 calories, 7g sugar, 6g fat, 1g saturates and 1.3g salt.
Preparing and cooking mussels
Before cooking, discard mussels with cracked or broken shells, as well as those with open shells that do not close when you tap them. After cooking, discard any mussels that haven’t opened fully during the cooking process. It's very important to follow these guidelines to avoid eating mussels that are not safe to consume.
Heat the oil in a large, heavy-based pan and gently sauté the onion for 5 minutes. Stir in the tomato purée, then add the saffron, tomatoes, beans and stock. Bring to the boil and simmer for 15-20 minutes.
Stir in the vinegar and season. Gently stir in the mussels, scatter the cod or haddock on top, pushing into the liquid gently. Cover and cook for 5-7 minutes, or until the mussels have opened. Discard any mussels that haven't opened fully during the cooking process.
Season with salt and pepper, scatter with parsley and serve immediately.
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Reference intakes are calculated for a standard adult woman.