Seafood minestrone recipe

  • Serves 4
  • 25 mins to prepare and 50 mins to cook
  • 276 calories / serving
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Heat the olive oil in a large saucepan over a medium heat and sweat together the garlic, carrot and potato for 5-7 minutes until soft, stirring occasionally. Stir in the diced tomato and fish stock and bring to the boil. Reduce to a simmer and simmer for 20 minutes.

Meanwhile, heat a large saucepan over a high heat for a minute then add the mussels and wine and cover. Let the steam cook the mussels for 3-4 minutes until they have opened. Strain the mussels and discard any that haven't opened. Remove the mussels from the shells and reserve in a bowl to one side.

After the soup has simmered for 20 minutes, add the octopus chunks and prawns and poach it in the soup for 8-10 minutes over a low heat. Adjust the seasoning as necessary then stir in the basil leaves and julienned basil. Add the mussels and frozen peas just before serving to warm through, then spoon into serving bowls and serve immediately.

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  • Ingredients

  • 240g mussels, beards removed and cleaned
  • 100ml white wine
  • 50ml olive oil
  • 200g calamari rings
  • 200g Prawns
  • 150g raw peeled prawns
  • 200g potato, peeled and finely diced
  • 1 large carrot, peeled and sliced
  • 2 cloves garlic, minced
  • 200g plum tomatoes, de-seeded and finely diced
  • 50g frozen peas
  • 1l fish stock
  • small handful basil leaves
  • salt
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  • Energy 1162kj 276kcal 14%
  • Fat 8.3g 12%
  • Saturates 1.6g 8%
  • Sugars 2.9g 3%
  • Salt 1.8g 30%

of the reference intake
Carbohydrate 14.1g Protein 33.1g Fibre 3.9g

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