Sicilian seafood tomato stew recipe
Inspired by the rich seafood stews you find at the seaside in Sicily, this healthy, luxurious version features meaty prawns and perfectly-cooked potatoes boiled until tender in a rich and savoury tomato sauce. The addition of capers bring bursts of sharp flavour that is balanced by the freshness of flat-leaf parsley.
See method- Serves 6
- 20mins to prepare and 25mins to cook
- 230 calories / serving
- Freezable
- Healthy
Ingredients
- 2tbsp extra virgin olive oil
- 1 onion, chopped
- 2 sticks celery, cut into 2 cm pieces
- 2 garlic cloves, chopped, plus an extra clove
- 1 anchovy, rinsed
- 1tsp dried chilli flakes
- 400g tinned peeled plum tomatoes
- 250ml white wine
- 200ml vegetable stock
- 600g raw peeled prawns
- 200g new potatoes
- zest and juice of 1 lemon
- 1tsp baby capers
- 20g flat leaf parsley, chopped
- 6 slices plain ciabatta
- garlic mayonnaise, to serve
Each serving contains
- Energy
- 970kJ 230.0kcal
- Fat
- 6g
- Saturates
- 1g
- Salt
- 1.4g
- Sugars
- 5g
of the Reference intake
Carbohydrate 18.4gProtein 21.5gFibre 2.6g
Method
- Heat the olive oil in a large pot over medium heat. Add the onion, celery, garlic, anchovy and chilli, season with salt and pepper and cook for 5 minutes or until soft.
- Boil the potato until knife tender. Drain, let cool, cut into thick slices and set aside.
- Add the tomato, wine and stock and cook for 15 minutes on medium-high heat. Break the tomatoes up with a flat spoon.Add the prawns, potatoes, lemon zest and juice and capers and cook for 5 minutes or when the prawns turn pink.
- Serve with the toasted crostini rubbed with the extra garlic clove and a small spoonful of the garlic mayonnaise.
