Enjoy the delicious flavours of Spain with this healthy fish stew. Serve with new potatoes or steamed greens.
Each serving provides 687kcal, 50g protein, 11.5g carbohydrate (of which 9.5g sugars), 45g fat (of which 8g saturates), 5.5g fibre and 1.9g salt.
Ingredients
- 6 tbsp olive oil
- 1 large Spanish onion, chopped
- 2 fennel bulbs, chopped
- 150g/5oz chorizo, diced
- 1 red chilli, finely chopped
- 1 tsp fennel seeds, ground
- 2 cloves new season garlic, crushed
- ½tsp sweet paprika powder
- 1 tbsp fresh thyme leaves
- 1 tsp saffron strands (optional)
- 3 fresh bay leaves
- 1 tin plum tomatoes
- 100ml/3½ fl oz fish stock or water
- 150ml/5 fl oz white wine
- 500g/1 lb 2oz mussels, cleaned
- 650g/1 lb 7 oz firm white fish (bream, pollock, cod, monkfish), filleted, dredged in flour and fried in olive oil
- 100g/3½ oz toasted almonds, ground
To serve
- 1 lemon, cut into wedges
- steamed potatoes and spring greens
Method
-
Heat the olive oil in a large pan and sauté the onions, fennel, diced chorizo, chilli, ground fennel seeds and garlic for a few minutes.
-
Add the paprika, thyme, saffron, bay leaves and tomatoes and cook until reduced to a thickish sauce.
-
Add the fish stock (or water) and white wine and bring to a simmer.
-
Add the cooked mussels and cook until they are all open. Discard any that have not opened.
-
Put the fish pieces into the stew and stir in the almonds.
-
Heat for a minute or two and serve with seasonal greens, steamed potatoes and wedges of lemon.
Source: BBC
