Photo: Kevin McCutcheon
Mediterranean fish stew
11 ingredients
Serves 4
openrecipes
The tomato and fennel base in this summery one pot works well with any combination of fish and shellfish
Estimated Nutrition (whole recipe, rough)
700
Calories
78g
Protein
31g
Fat
21g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Plum | 1 medium (66g) | 30 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
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
- olive oil
- 2 garlic cloves , sliced
- a small fennel bulb , halved and shredded
- a pinch dried chilli flakes (optional)
- 1 tsp paprika
- 150ml white wine
- 1 x 400g tin plum tomatoes
- 300ml chicken stock
- 400g firm white sustainable fish , skinless, cut into chunks
- 250g cooked peeled prawns
- a bunch flat-leaf parsley , chopped
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes