Seafood stew

Seafood stew

By
From
Zest
Serves
4
Prep
15 mins
Cooking time
25 mins
Photographer
Ian Hofstetter

There’s a simple trick to remember when buying mussels in the shell. Tap any opened ones and discard them if they do not close. To remove the beard, pinch it firmly between your forefinger and thumb and pull it away from the mussel shell. You can add a little chopped chilli to the stew if you like your food spicy.

Ingredients

Quantity Ingredient
1 tablespoon olive oil
1 leek, finely sliced
or 1 fennel bulb, finely sliced
3 garlic cloves, crushed
400g canned diced tomatoes
1 cup water
1 lemon, zested
300g firm white fish fillets, cut into chunks
1 cleaned squid hood, cut into rings
8 medium green prawns, peeled and de-veined, tails intact
8 mussels, scrubbed and beards removed
1/3 cup flat-leaf parsley, roughly chopped
green salad, to serve
crusty sourdough bread, to serve

Method

  1. Heat oil in a large heavy-based saucepan on high. Sauté the leek and garlic for 4–5 minutes, until tender.
  2. Stir in the tomatoes, water and lemon zest and bring to the boil. Reduce the heat and simmer, partially covered, for 10–15 minutes.
  3. Add the seafood to the pan and simmer for 4–5 minutes. Discard any unopened mussels. Sprinkle with parsley, and serve with a crusty sourdough and salad.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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