Seafood stew recipe
Created by The Tesco Recipes team
Make your midweek meals marvellous – this impressive fish stew is really easy-to-assemble and packed with flavour. Cooked in just one pot, this satisfying main brings together fresh white fish, mussels and prawns in a rich paprika-spiced tomato sauce. Be sure to serve with crusty bread to mop up all of the goodness!
See method- Serves 4
- 5 mins to prepare and 25 mins to cook
- 211 calories / serving
- Dairy-free
Ingredients
- 1 tbsp olive oil
- 1 large onion, finely sliced
- 1 garlic clove, finely chopped
- 1 ½ tsp smoked paprika
- 400g tin chopped tomatoes
- 600ml chicken stock
- 450g (14 1/2oz) skinless white fish fillets, such as cod or haddock, chopped into large chunks
- 175g (6oz) raw peeled king prawns
- 200g (7oz) mussels, cleaned and debearded (discard any that don’t close when firmly tapped)
- small bunch flat-leaf parsley, leaves roughly chopped
- crusty bread and butter, to serve (optional)
Each serving contains
- Energy
- 890kJ 211.0kcal
- Fat
- 5g
- Saturates
- 1g
- Salt
- 2.1g
- Sugars
- 7g
of the Reference intake
Carbohydrate 9.3gProtein 32.5gFibre 2.6g
Method
- Heat the oil in a heavy-based pan with a lid. Add theonionand cook for 5 mins, or until softened. Stir in the garlic and paprika, cook for 2 mins, then pour in the tomatoes and stock; season. Bring to the boil, then reduce to a simmer for 10 mins.
- Add the fish chunks and continue cooking for 2 mins. Add the prawns and mussels, then cover and cook for 3 mins. Discard any mussels that haven’t opened, then scatter over theparsley.
- Spoon into shallow bowls and serve with crusty bread and butter, if you like.
- See more Seafood recipes
