|Photo: Mediterranean fish stew recipe|
The Lebanese Recipes Kitchen (The home of delicious Lebanese Recipes and Middle Eastern food recipes) invites you to try Mediterranean fish stew recipe. Enjoy the good taste of food and learn how to make Mediterranean fish stew.
The tomato and fennel base in this summery one pot works well with any combination of fish and shellfish
Ready in 40 minutes
2 garlic cloves , sliced
a small fennel bulb , halved and shredded
a pinch dried chilli flakes (optional)
1 tsp paprika
150ml white wine
1 x 400g tin plum tomatoes
300ml chicken stock
400g firm white sustainable fish , skinless, cut into chunks
250g cooked peeled prawns
a bunch flat-leaf parsley , chopped
Heat 2 tbsp olive oil in a large, wide pan. add the garlic and cook for 2 minutes, then add the fennel and cook for about 5 minutes until softened. add the chilli and paprika, then tip in the wine and simmer until almost gone.
Add the tomatoes and stock then simmer for 15-20 minutes until thickened a bit. turn down to a gentle simmer and add the white fish, cover and cook for 3 minutes.
Add the prawns for a couple of minutes until just cooked through, then stir through the parsley. Serve in bowls with crusty bread.
Nutrition Per Serving
241 kcalories, protein 34.3g, carbohydrate 6.5g, fat 7.5 g, saturated fat 1.0g, fibre 1.7g, salt 1.95 g
Recipe from olive magazine, July 2009.