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.