HalibatMussel&SaffronStew HERO

Cod, mussel and saffron stew recipe

42 ratings

See method

  • Serves 4
  • 5 mins to prepare and 35 mins to cook
  • 268 calories / serving
  • Healthy

Ingredients

  • 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
  • salt
  • pepper

Each serving contains

  • Energy

    1130kj
    268kcal
    13%
  • Fat

    5g 8%
  • Saturates

    1g 5%
  • Sugars

    6g 7%
  • Salt

    1.9g 32%

of the reference intake
Carbohydrate 18.4g Protein 34g Fibre 7.2g

Method

Preparing and cooking mussels

  1. 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.
  2. 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 saffrontomatoes, beans and stock. Bring to the boil and simmer for 15-20 minutes.
  3. 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.
  4. Season with salt and pepper, scatter with parsley and serve immediately.

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