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Fish and seafood

Mediterranean fish stew

Tamara Willner
Written by

Tamara Willner

Reviewed by dietitian

Fiona Moncrieff

1 min read
Last updated July 2024
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Choose your favourite seafood to enjoy in this lightly-spiced stew. Serve with steamed vegetables for a nutritious, warming meal.

Recipe: Mediterranean fish stew

Prep and cooking time: 20-30 mins

Serves: 4

Ingredients:

  • 1 tbsp olive oil
  • 1 onion, diced
  • 1 celery stalk, finely sliced
  • 2 garlic cloves, finely diced or minced
  • 1 lemon, zested and juiced
  • 1⁄2 tsp dried chilli flakes (or to taste)
  • 2 tsp ground paprika
  • 2 x 400g tins chopped tomatoes
  • 500ml fish or vegetable stock
  • 700g seafood (e.g. bite-sized pieces of white fish, prawns, mussels, squid and/ or scallops)
  • 2 tbsp fresh parsley, finely chopped

Method:

  1. Heat 1 tbsp of oil in a large saucepan, over medium heat. Fry the onion, celery, garlic, and lemon zest for 5mins. Do not allow the vegetables to colour.
  2. Stir in the chilli flakes and paprika, and fry for 2mins. Add the tomatoes and bring it to a boil.
  3. Reduce the heat and simmer for 10mins. Add the stock and bring it back to a boil.
  4. Reduce the heat again, cover, and simmer for another 10mins. Add the prepared seafood, season with salt and pepper, and stir gently.
  5. Cover and simmer for 5mins, or until the seafood is just cooked.
  6. Add the lemon juice and parsley and serve in bowls while still hot.

 

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