Mediterranean-style fish stew
Half stew and half soup, this dish is a popular light meal in coastal regions of France, served simply with crusty French bread to mop up the sauce. Seafood is a good source of zinc, which helps make new cells and with the healing of wounds.
Serves: 4
Takes: 30 mins
Calories per portion: 301 Kcal
Fat per portion: 4g of which saturated 0.7g
1tsp olive oil
1 large onion, peeled and chopped
2 garlic cloves, peeled and chopped
Bay leaf
Thyme, rosemary and oregano 1 sprig of each
Fish stock 350ml (12fl oz)
Dry white wine 150ml (1/4pt)
Firm white fish fillets, e.g. cod, halibut or monkfish 450g (1lb)
Fresh prepared mussels 450g (1lb)
Chopped tomatoes 400g can
Peeled prawns 225g (8oz), thawed if frozen
Chopped parsley 2tbsp
1. Heat the oil in a large saucepan and gently fry the onion and garlic for 5 mins, stirring, so they soften without browning. Set the onion and garlic to one side.
2. Tie together the bay leaf and herb sprigs and add to the saucepan. Pour the stock and wine into the pan.
3. Wash and pat dry the fish and cut the fillets into 2.5cm (1in) thick pieces and then add to the saucepan. Bring to the boil, add the mussels, cover and simmer for 5 mins.
4. Carefully stir in the chopped tomatoes and prawns and add the cooked onion and garlic. Season to taste. Bring back to the boil, cover, reduce to a gentle simmer and cook for a further 3-4 mins until piping hot, the fish is just cooked through and the mussels have opened.
5. To serve, discard the herbs and any mussels that haven't opened. Ladle into warmed serving bowls, sprinkle with parsley and serve immediately.
Top tip: Try toasting slices of French bread and rubbing with raw garlic. To eat, break pieces of the bread into the stew and push in gently to absorb the sauce.
This recipe is taken from the new Hearty and Healthy Dairy Cookbook, £9.25 plus £2 P&P. To order your copy please call 01536 762922, speak to your local milkman or visit the website www.dairydiary.co.uk.
Where to next?
Chilli, lime and prawn pasta salad
Seafood recipes
Try the Mediterranean Diet
Save money on food with our coupons. Simply cut them out and take them to the shops with you.
