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Summer seafood stew​ recipe

Summer seafood stew​ recipe

2 ratings

Fragrant fennel and that kick of chilli are what make this dish so satisfying. We’ve used frozen seafood here to keep the cost down, but feel free to swap out for fresh when you can get it/find a good deal! Light, bright and full of flavour, enjoy with bread to mop up all the flavourful juices. See method

  • Serves 4
  • 20 mins to prepare and 25 mins to cook
  • 303 calories / serving

Ingredients

  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 1 large fennel bulb, finely sliced, fronds reserved for garnish
  • 2 garlic cloves, finely chopped
  • 1 bay leaf
  • 1 tsp chilli flakes
  • ½ tbsp fennel seeds
  • 250ml white wine
  • 1 fish stock pot
  • 2 x 400g tins plum tomatoes
  • 350g frozen seafood selection, defrosted in the fridge overnight
  • French bread, toasted, to serve

For the lemon and garlic crumb

  • 75g stale bread
  • ½ tbsp olive oil
  • 1 garlic clove, crushed
  • ½ lemon, finely grated zest, plus wedges to serve

Each serving contains

  • Energy

    1270kj
    303kcal     15%

  • Fat

    8g 12%

  • Saturates

    1g 7%

  • Sugars

    13g 14%

  • Salt

    2.5g 42%

of the reference intake
Carbohydrate 25.7g Protein 19.9g Fibre 3.4g

Method

  1. Heat the oil in a lidded medium heavy bottomed pan and fry the onion and fennel for 10 mins until soft. Add the garlic, bay leaf, chilli and fennel seeds and stir for 1 min more, then pour in the wine, fish stock, tomatoes and half a tin of water. Add the lid; simmer for 20 mins, stirring occasionally and breaking up the tomatoes.
  2. Meanwhile, make the lemon and garlic crumb. Blitz the stale bread in a food processor to chunky breadcrumbs. Add the oil and garlic to a medium frying pan set over a medium heat and allow the oil to start to sizzle. Add the breadcrumbs and cook, stirring regularly for 4-5 mins until lightly golden and crisp, then season and stir in the lemon zest.
  3. Add the seafood to the stew for 4-5 mins until piping hot, season well and serve with the reserved fennel fronds, breadcrumbs, toasted bread and lemon wedges.

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