Mediterranean-style fish stew recipe

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  • Serves 4-6
  • 20 mins to prepare and 15 mins to cook
  • 215 calories / serving
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A lovely one-pot dish that retains all its goodness and flavours from the Mediterranean sea. This one-pot wonder is the ultimate comfort food for those rainy days.

Add the olive oil, paprika, saffron strands and thyme to the fish and prawns and toss together gently but thoroughly. Set aside to marinate.

Place the butter in a large, heavy-based wok and melt gently. Add the flour to the butter and whisk in thoroughly to make sure that there are no lumps.

Gradually add 500ml diluted tomato juice, whisking thoroughly. Bring to the boil, stirring constantly until the mixture thickens, then simmer.

Add the Stock Pot and whisk in well until thoroughly dissolved. Simmer gently, whisking often, for 3–5 minutes.

Add in the marinated fish to the Stock Pot mixture. Shake the pan to coat the fish.

Gently simmer for around 4–5 minutes until the fish and seafood has been poached. As the fish and prawns cook they turn from translucent to opaque. Do not allow to boil.

Sprinkle the basil over the fish stew and shake the pan to work it in. Top with the blanched carrot and celery strips. Transfer to a serving dish. Garnish with the fresh basil sprigs and serve at once. 

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  • Ingredients

  • 2tbsps olive oil
  • a generous pinch of smoked sweet paprika
  • a generous pinch of saffron strands
  • 1 sprig of thyme
  • 800g assorted fish (salmon, red snapper and sustainably-sourced cod), skinned and cut into even-sized chunks
  • 200g raw prawns, peeled
  • 20g unsalted butter
  • 20g plain flour
  • 250ml tomato juice, diluted with 250ml of water
  • 1 Knorr Fish Stock Pot
  • 1tbsp chopped basil
  • 125g carrots, chopped into short, fine strips
  • 2 stalks of celery, cut into short, fine strips
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  • Energy 904kj 215kcal 11%
  • Fat 8g 11%
  • Saturates 2g 10%
  • Sugars 3g 3%
  • Salt 0.6g 10%

of the reference intake
Carbohydrate 5.7g Protein 31.1g Fibre 1.3g

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