Seafood masterclass


M Kitchen chef Jon Coates says, ‘Use your favourite combination of seafood in this recipe to make it your own’

  • 4
  • 10
  • 25
  • 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
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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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