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Seafood Recipes

FISH STEW

FISH STEW

Fish stew. Warming and nutritious, this fish stew is packed full of taste and is easy and quick to make – a hearty lunch or a great dinner! White fish, it sounds boring and bland. It’s the overlooked cousin of rich tuna and oily salmon. It’s true that the flavour of white fish — Atlantic cod, haddock, hake, halibut, flounder, and sole to name a few — is mild, the flesh colourless, but it is wonderful in stews, soups and curries and great with a sauce.

Recipe courtesy Fish is the Dish by Seafish.

Prep time: 8 minutes
Cooking time: 16-20 minutes
Serves: 4

Ingredients

● 550g skinned and cubed whitefish fillets (cod, coley, pollock, hake)
● 115g mussels
● 15ml sunflower oil
● 225g carrots
● 1 onion
● 1 clove garlic
● 1 x 397g can peeled chopped tomatoes
● 6 black olives
● 1 bay leaf
● Salt and black pepper
● Chopped parsley to garnish

Method

1. Peel the carrots and cut them into sticks. Slice the onion and crush the garlic.
2. Heat the oil in a saucepan and add all these ingredients, then cook for 2-3 minutes.
3. Stir in the tomatoes, olives and bay leaf, and season to taste.
4. Add the fish and cook for another 8-10 minutes.
5. The mussels go in last and need about 2-4 minutes to heat through.
6. Sprinkle on the chopped parsley and serve with lots of crusty bread.

 

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