MEDITERRANEAN SEAFOOD STEW

Nutritional values per serving:

calories 312, protein 30g, fat 11g (saturated 1.8g), carbs 20g (sugar 14g), sodium 595mg

INGREDIENTS

• 1 tbsp olive oil
• 1 small bulb fennel, halved and thinly sliced
• 3 shallots or 1 red onion, chopped
• 1 large red bell pepper, diced
• 2 cloves garlic, finely sliced
• 1 pinch (about 1g) saffron threads
• 1 tsp smoked paprika
• ¾ can (400g) cherry tomatoes, roughly chopped
• 200ml good quality fish stock
• 30ml white wine (optional)
• 300g frozen mixed cooked seafood, thawed
• small handful (about 15g) flat leaf parsley, chopped
• small handful (about 15g) coriander, chopped
• sea salt and freshly ground black pepper, to taste

METHOD

• Heat the olive oil in a large saucepan on medium heat. Sauté the fennel, shallots, bell pepper and garlic for about 6 minutes. Add the wine and continue cooking until it has almost completely evaporated.
• Steep the saffron in 2 tablespoons of boiling water.
• Add the add tomatoes and stock to the pan, cover and simmer for 15 minutes.
• Stir in the saffron liquid, paprika and half the herbs. Season with salt and pepper.
• Add the seafood mix and simmer uncovered for another 5 minutes. Taste and adjust the seasoning if needed.
• To serve sprinkle with remaining herbs and a drizzle of olive oil.

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[avatar user=”PaulWallace” /]ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food