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Seafood stew recipe

38 ratings

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! See method

Serves 4
5 mins to prepare and 25 mins to cook
211 calories / serving

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)

Each serving contains

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

Method

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.
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.
Spoon into shallow bowls and serve with crusty bread and butter, if you like.

See more Seafood recipes