Photo: Kevin McCutcheon
Fabulous fish stew
25 ingredients
2-4
openrecipes
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.
Estimated Nutrition (whole recipe, rough)
1214
Calories
93g
Protein
36g
Fat
122g
Carbs
Counts 15 of 17 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Snapper | 100g cooked | 128 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Egg | 1 large egg (50g) | 78 |
| Plum | 1 medium (66g) | 30 |
| Fennel | 1/2 bulb (87g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Saffron | not in our table | 0 |
| Monkfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 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
- , ask your fishmonger
- 20 clams, from
- , 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
- , ask your fishmonger, cut in half
- 2 small fillets of red mullet or snapper, from
- , ask your fishmonger, cut in half
- 2 small fillets of monkfish or other firm white fish, from
- , ask your fishmonger
- 4 langoustines or tiger prawns, from
- , 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
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By jamieoliver ·
Recipe sourced from
openrecipes