Mediterranean fish stew

Mediterranean fish stew

https://www.coop.co.uk/recipes/mediterranean-fish-stew

If you love seafood, then try this Mediterranean-inspired one-pot. It's easy to make and lighter than traditional stews

  • Feeds 4Feeds 4
  • Ready in 1 hour 5 minutes

Each serving contains

  • Energy
    33%
    2790kj 667kcal
  • Fat
    High 38%
    26.6g
  • Saturates
    Low 24%
    4.8g
  • Sugar
    Low 38%
    9.9g
  • Salt
    Low 38%
    1.3g

% of adult’s reference intake | Carbohydrates per serving : 44.6g

Ingredients

  • 2 onions, peeled and chopped
  • 1 tbsp olive oil
  • 2 garlic cloves, peeled and sliced
  • Large pinch crushed chilli flakes
  • 400g ripe tomatoes, chopped
  • 4 medium potatoes, peeled and cut into cube
  • 1 glass (about 200ml) white wine
  • 300ml fish stock (made with 1 stock cube)
  • 4 co-operative loved by us salmon fillets
  • 300g co-operative loved by us prawns
  • 25g fresh parsley, chopped

Method

  1. Slice a ciabatta into big slices, rest on a baking tray, rub with garlic and drizzle with oil, bake for 30 minutes
  2. Gently soften the onions in the oil for 15 minutes, add the garlic, chilli and tomatoes and cook on a medium heat until they are pulpy
  3. Add the potatoes, white wine and fish stock and leave to bubble for 15-20 minutes
  4. Add the fish and prawns and cover and cook for a few minutes until just cooked. Sprinkle over the parsley, if using, and serve

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