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Mediterranean Fish Stew
3 tbsp olive oil
2 onions, sliced
2 carrots sliced
3 celery sticks, sliced
125g mushrooms, sliced
2 garlic cloves
4 tomatoes, skinned and chopped
300ml dry white wine
600ml fish or vegetable stock
1 bay leaf
750g cod or haddock fillet, skinned and boned
200g jar of mussels in brine, drained
175g peeled prawns
Salt and pepper
Chopped parsley, to garnish
Heat the oil in a large saucepan and add the onions, carrots, celery, mushrooms and garlic. Cook until softened, but not brown. Add the tomatoes, wine, stock and bay leaf. Season with salt and pepper to taste and simmer for 15 minutes.
Cut the fish into 5cm cubes. Add them to the saucepan and simmer for 15 minutes. Add the mussels and prawns and simmer for another 2 – 3 minutes. To serve, turn the stew into a warmed serving dish and garnish with the chopped parsley.
Serves 6. Carbohydrate 6g, protein 33g. Kcal 259.
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