Flexible Fish Stew

A versatile seafood stew featuring white fish, mussels, and new potatoes simmered in a seasoned tomato and tarragon base.

Estimated Nutrition

Per Serving Total
Calories 296.1 kcals 1184.2 kcals
Carbohydrates 24.6 grams 98.4 grams
Fat 9.7 grams 38.6 grams
Protein 27.6 grams 110.5 grams
Cook Time
25 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

Dairy
15
g
Butter
one knob
NutsSeeds
1
tsp
6
piece
1
sprig
Tarragon
fresh
1
pinch
Salt
to taste
1
twist
Black Pepper
freshly ground
OilsFats
15
ml
Olive Oil
for frying
Seafood
4
piece
Mussels
cleaned and beards removed
160
g
Haddock
skinned, pin boned and cut into chunks
160
g
Monkfish
skinned, pin boned and cut into chunks
12
piece
12
piece
Prawns
fresh, optional
Vegetables
1
bulb
Fennel
finely chopped, fronds reserved for garnish
1
bunch
400
g
6
piece
New Potatoes
washed and halved
1
handful

Steps

  • Heat olive oil and butter in a large saucepan until melted.
  • Add chopped fennel, spring onions, and salt to the pan.
  • Cover and simmer gently for 5 minutes.
  • Stir in paprika, ground pepper, whole peppercorns, and tinned tomatoes.
  • Fill the empty tomato tin with water and add it to the pot.
  • Cover and simmer for 5 minutes while stirring occasionally.
  • Add halved potatoes and simmer covered for 5 minutes until nearly cooked.
  • Discard any open mussels that do not close when tapped.
  • Add the fish, mussels, and optional scallops or prawns to the pan.
  • Add tarragon and simmer until mussels open.
  • Garnish with cherry tomatoes and fennel fronds before serving in bowls.