M Kitchen chef Jon Coates says, ‘Use your favourite combination of seafood in this recipe to make it your own’
- 2 tbsp olive oil
- 1 onion, peeled and chopped
- 1 fennel bulb, chopped
- 5 garlic cloves, peeled and chopped
- 250ml white wine
- 500ml fish stock, made from a cube
- 400g can tomatoes
- pinch saffron
- 12 mussels
- 16 raw king prawns, peeled, tails left on
- 200g cod, skinned and cut into pieces
- 200g salmon, skinned and cut into pieces
- 4 tbsp low-fat mayonnaise
- ¼ tsp paprika
- 2 tbsp fresh flat-leaf parsley, chopped, plus extra for garnish
- 8 baguette slices, chargrilled
- Heat the oil in a large pan. Add the onion and fennel and sauté until soft. Add 4 of the garlic cloves and cook for 2 minutes.
- Increase the heat, pour in the white wine and reduce a little. Add the fish stock, tomatoes and a pinch of saffron. Simmer for 5 minutes.
- Drop in the mussels, cook for 3 minutes, then add the prawns, cod and salmon and season. Poach for 5 minutes, until the fish is cooked through and flakes easily with a fork.
- Meanwhile, steep a pinch of saffron in 1 tsp boiling water for a few minutes. Mix the mayonnaise, remaining garlic clove and paprika together. Season and stir in the saffron water.
- Stir the parsley into the stew, ladle into bowls and sprinkle with extra chopped parsley. Spread the saffron mayonnaise on to the baguette slices and serve.
Per serving: calories 442 (22%), sugar 7.2g (8%), fat 17.2g (25%), saturates 2.4g (12%), salt 2g (33%) of your guideline daily amount
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