Photo of Mediterranean seafood stew by WW

Mediterranean seafood stew

6
5
5
SmartPoints® value per serving
Total Time
25 min
Prep
5 min
Cook
20 min
Serves
4
Difficulty
Easy
This tasty dish could hardly be simpler, thanks to a frozen seafood mix that helps keep preparation to a minimum. The garlic toasts are an easy way to make it more satisfying.

Ingredients

Calorie controlled cooking spray

8 spray(s)

Onion(s)

1 large, finely diced

Garlic

4 clove(s), 2 thinly sliced, 2 halved

Fennel Seeds

1 teaspoons, level

Chilli flakes

¼ teaspoons, level

Dry white wine

125 ml

Tinned Tomatoes

1 can(s), large

Knorr Fish Stock Cube

1 cube(s), to make 400ml stock

Cod, raw

3 fillet(s), medium

Morrisons Seafood Selection (Frozen)

1 pack(s), cooked

Parsley, fresh

1 tablespoons, chopped

Lemon(s)

1 zest(s) of 1, grated

Ciabatta Bread

200 g, cut into 8 slices

Instructions

  1. Mist a large, deep pan with cooking spray and cook the onion, sliced garlic, fennel seeds and chilli over a medium heat for 5 minutes until the onion starts to soften. Add the wine and bring to a boil, then cook for 5 minutes or until reduced.
  2. Add the tomatoes and stock to the pan, season, then bring to the boil. Reduce the heat and simmer for 5 minutes, then add the fish and the seafood mix, and cook for another 3-4 minutes. Stir in the half of the parsley and lemon zest.
  3. Meanwhile, make the garlic toasts. Set a large griddle pan over a high heat. Mist the ciabatta with cooking spray, then griddle for 1 minute on each side until golden. Remove from the pan and rub both sides with the halved garlic cloves.
  4. Ladle the stew into bowls and scatter over the remaining parsley and lemon zest. Season with freshly ground black pepper then serve with the garlic toasts on the side.

Notes

Serve each portion of stew with 1 teaspoon olive oil drizzled over, for an extra 2 SmartPoints per serving.