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Mediterranean Fish Stew

This fantastic fish stew is quick and easy to make and packed with flavours of Knorr Fish Stock Pot, saffron, fennel, thyme. A great fish stew for anytime of the year.
  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves

    people

  • 1 kg mixed fish and seafood such as salmon and cod, cut into chunks together with some raw prawns
  • 2 tbsp olive oil
  • 5 grams fennel seeds
  • 5 grams thyme
  • 1 bay leaf
  • Generous pinch of saffron
  • 20 g Bertolli with Butter
  • 2 cloves garlic, finely chopped
  • 20 g flour
  • 28 grams Knorr Fish Stock Pot dissolved in
  • 500 ml boiling water
  • 2 tbsp tomato puree
  • 1 carrot, cut into short thin strips and blanched
  • 4 spring onions, cut into short fine strips
  • 5 grams fresh basil, to garnish

NUTRITIONAL INFORMATION

 

Amount per serving

Protein (g)

42.4g

Energy (kJ)

1534kJ

Energy (kcal)

366kcal

Carbohydrate incl. fibre (g)

8.2g

Carbohydrate excl. fibre (g)

6.6g

Sugar (g)

1.6g

Fibre (g)

1.5g

Fat (g)

17.5g

Saturated fat (g)

3.7g

Unsaturated fat (g)

10.7g

Monounsaturated fat (g)

6.8g

Polyunsaturated fat (g)

2.3g

Trans fat (g)

0.1g

Cholesterol (mg)

95mg

Sodium (mg)

587mg

Salt (g)

1.47g

Vitamin A (IU)

2493IU

Vitamin C (mg)

5.5mg

Calcium (mg)

50mg

Iron (mg)

1.53mg

Potassium (mg)

891mg

Total

212.0g

7668kJ

1829kcal

40.8g

33.2g

7.9g

7.7g

87.3g

18.5g

53.3g

33.8g

11.3g

0.5g

473mg

2934mg

7.33g

12464IU

27.3mg

248mg

7.64mg

4457mg