Seafood stew recipe

  • Serves 4
  • 5 mins to prepare and 25 mins to cook
  • 211 calories / serving
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Make your midweek meals marvellous – this impressive fish stew is really easy-to-assemble and packed with flavour. Cooked in just one pot, this satisfying main brings together fresh white fish, mussels and prawns in a rich paprika-spiced tomato sauce. Be sure to serve with crusty bread to mop up all of the goodness!

  1. Heat the oil in a heavy-based pan with a lid. Add the onion and cook for 5 mins, or until softened. Stir in the garlic and paprika, cook for 2 mins, then pour in the tomatoes and stock; season. Bring to the boil, then reduce to a simmer for 10 mins.
  2. Add the fish chunks and continue cooking for 2 mins. Add the prawns and mussels, then cover and cook for 3 mins. Discard any mussels that haven’t opened, then scatter over the parsley.
  3. Spoon into shallow bowls and serve with crusty bread and butter, if you like.

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  • Ingredients

  • 1 tbsp olive oil
  • 1 large onion, finely sliced
  • 1 garlic clove, finely chopped
  • 1 1/2 tsp smoked paprika
  • 400g tin chopped tomatoes
  • 600ml chicken stock
  • 450g (14 1/2oz) skinless white fish fillets, such as cod or haddock, chopped into large chunks
  • 175g (6oz) raw peeled king prawns
  • 200g (7oz) mussels, cleaned and debearded (discard any that don’t close when firmly tapped)
  • small bunch flat-leaf parsley, leaves roughly chopped
  • crusty bread and butter, to serve (optional)
  • Energy 890kj 211kcal 11%
  • Fat 5g 8%
  • Saturates 1g 5%
  • Sugars 7g 7%
  • Salt 2.1g 35%

of the reference intake
Carbohydrate 9.3g Protein 32.5g Fibre 2.6g


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