Fabulous fish stew

Fish Stew

Serves 2-4

  • 2 cloves garlic, peeled

  • 1 small pinch saffron, optional

  • sea salt

  • freshly ground black pepper

  • 250 ml low-fat mayonnaise, made with free-range eggs

  • lemon juice

  • 12 mussels, from sustainable sources, ask your fishmonger

  • 20 clams, from sustainable sources, ask your fishmonger

  • olive oil

  • 1 small wineglass white wine

  • 400 g good-quality tinned plum tomatoes

  • 2 small fillets of seabass or bream, from sustainable sources, ask your fishmonger, cut in half

  • 2 small fillets of red mullet or snapper, from sustainable sources, ask your fishmonger, cut in half

  • 2 small fillets of monkfish or other firm white fish, from sustainable sources, ask your fishmonger

  • 4 langoustines or tiger prawns, from sustainable sources, ask your fishmonger, shell on

  • 2 thick slices crusty bread

  • 1 small handful fennel tops

  • extra virgin olive oil

  • 1 small bunch fresh basil, leaves picked and stalks chopped

To make the saffron aïoli, smash a clove of garlic, a tiny squeeze of lemon juice, and the saffron (if using) with a small pinch of salt in a pestle and mortar or a Flavour Shaker™ until it turns into a mush. Add a tablespoon of mayonnaise and pound again. Stir in the rest of the mayo. Taste and season with a little more lemon juice, salt and pepper.



Give the mussels and clams a good wash in plenty of clean cold water and scrub any dirty ones lightly with a scrubbing brush, pulling off any beardy bits. If there are any that aren't tightly closed, give them a sharp tap. If they don't close up, throw them away.



Heat a large, wide saucepan or stewing pot and pour in a splash of olive oil. Slice up the rest of the garlic and fry it in the oil until lightly golden. Add the wine and the tomatoes and the basil stalks and bring to the boil. Simmer gently for 10 to 15 minutes, until the liquid has reduced a little.



Add all your fish and shellfish in a single layer and season with salt and pepper. Push the fish down into the liquid and put the lid on. Cook gently for about 10 minutes or until all the clams and mussels have opened and the fish fillets and langoustines or prawns are cooked through. (Discard any clams or mussels that don't open.)



Toast the bread on a hot griddle pan and get out the serving bowls. Put a piece of toast in each bowl and ladle the soup over the top, making sure the fish is divided more or less evenly. Top each bowl with some fennel tops, basil leaves, a drizzle of extra virgin olive oil and a big blob of saffron aïoli.





Nutritional Information

Fabulous fish stew

With homemade saffron aioli

More Mains recipes >
0 foodies cooked this
Packed with beautiful fish and shellfish in a delicious tomato broth, this stew's a one-pot wonder
Serves 2-4
45m
Super easy
Method

It's worth trying to get hold of saffron for this one – it's available from most delis and good supermarkets. It's not cheap, but bear in mind you won't need much at all to spice up a dish. Make sure you use a wide pan so all the fish is in contact with the tomatoey broth. If you haven't got one, try using a high-sided roasting tray instead, with another tray as a lid.

To make the saffron aïoli, smash a clove of garlic, a tiny squeeze of lemon juice, and the saffron (if using) with a small pinch of salt in a pestle and mortar or a Flavour Shaker™ until it turns into a mush. Add a tablespoon of mayonnaise and pound again. Stir in the rest of the mayo. Taste and season with a little more lemon juice, salt and pepper.

Give the mussels and clams a good wash in plenty of clean cold water and scrub any dirty ones lightly with a scrubbing brush, pulling off any beardy bits. If there are any that aren't tightly closed, give them a sharp tap. If they don't close up, throw them away.

Heat a large, wide saucepan or stewing pot and pour in a splash of olive oil. Slice up the rest of the garlic and fry it in the oil until lightly golden. Add the wine and the tomatoes and the basil stalks and bring to the boil. Simmer gently for 10 to 15 minutes, until the liquid has reduced a little.

Add all your fish and shellfish in a single layer and season with salt and pepper. Push the fish down into the liquid and put the lid on. Cook gently for about 10 minutes or until all the clams and mussels have opened and the fish fillets and langoustines or prawns are cooked through. (Discard any clams or mussels that don't open.)

Toast the bread on a hot griddle pan and get out the serving bowls. Put a piece of toast in each bowl and ladle the soup over the top, making sure the fish is divided more or less evenly. Top each bowl with some fennel tops, basil leaves, a drizzle of extra virgin olive oil and a big blob of saffron aïoli.


Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 470
    24%
  • Carbs 26.9g
    10%
  • Sugar 5.3g 6%
  • Fat 17.2g 25%
  • Saturates 2.1g 11%
  • Protein 42.2g 94%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus

  • 2 cloves garlic, peeled

  • 1 small pinch saffron, optional

  • sea salt

  • freshly ground black pepper

  • 250 ml low-fat mayonnaise, made with free-range eggs

  • lemon juice

  • 12 mussels, from sustainable sources, ask your fishmonger

  • 20 clams, from sustainable sources, ask your fishmonger

  • olive oil

  • 1 small wineglass white wine

  • 400 g good-quality tinned plum tomatoes

  • 2 small fillets of seabass or bream, from sustainable sources, ask your fishmonger, cut in half

  • 2 small fillets of red mullet or snapper, from sustainable sources, ask your fishmonger, cut in half

  • 2 small fillets of monkfish or other firm white fish, from sustainable sources, ask your fishmonger

  • 4 langoustines or tiger prawns, from sustainable sources, ask your fishmonger, shell on

  • 2 thick slices crusty bread

  • 1 small handful fennel tops

  • extra virgin olive oil

  • 1 small bunch fresh basil, leaves picked and stalks chopped