Mediterranean seafood stew
6
Points®
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
1 large
Garlic
4 clove(s)
Fennel Seeds
1 teaspoon(s), level
Chilli flakes
¼ teaspoon(s), level
Dry white wine
125 ml
Tinned Tomatoes
1 can(s), large
Knorr Fish Stock Cube
1 cube(s)
Cod, raw
3 fillet(s), medium
Morrisons Seafood Selection (Frozen)
1 pack(s), cooked
Parsley, fresh
1 tablespoon(s)
Lemon
1 zest(s) of 1
Ciabatta Bread
200 g
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.
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