Shellfish Stew

A quick, healthy seafood stew featuring lobster, white fish, and mussels cooked in a fennel and white wine base.

Estimated Nutrition

Per Serving Total
Calories 1053.1 kcals 4212.4 kcals
Carbohydrates 66.1 grams 264.4 grams
Fat 45.6 grams 182.4 grams
Protein 87.2 grams 348.8 grams
Cook Time
25 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

GrainsCereals
1
loaf
Sourdough
small loaf cut into cubes
1
loaf
Bread
crusty, to serve
Liquids
300
ml
NutsSeeds
6
clove
Garlic
crushed
4
piece
1
piece
Black Pepper
freshly ground to taste
1
bunch
Basil
to garnish
OilsFats
125
ml
Seafood
200
g
Brown Crabmeat
puréed until smooth
750
g
Lobster
cooked, meat extracted and cut into pieces
225
g
Pollock
fillets with skin on
350
g
Mackerel
whole fish cut into large chunks
12
piece
Tiger Prawns
raw with shells on
1
kg
Mussels
scrubbed and de-bearded
Vegetables
1
piece
Onion
roughly chopped
1
head
Fennel
roughly chopped
800
g
Tomatoes
tinned

Steps

  • Preheat the oven to its highest setting.
  • Combine onion, garlic, 75ml olive oil, fennel, fennel seeds, star anise, and 150ml white wine in a casserole.
  • Bake the vegetable mixture in the oven for 5 to 6 minutes until softened.
  • Stir in the tomatoes and crabmeat and bake for another 4 to 5 minutes.
  • Coat sourdough cubes with remaining olive oil in a roasting tray.
  • Place the bread in the oven for 2 to 3 minutes until browned to make croutons.
  • Remove the croutons and stir lobster, pollock, mackerel, prawns, and mussels into the casserole.
  • Season with pepper and bake for 8 to 10 minutes until the fish is cooked and mussels open.
  • Top the stew with croutons and basil and serve with crusty bread.