Calories
Protein
Carbs
Fats
MEDITERRANEAN SEAFOOD STEW
Servings: 2
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.
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