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Mediterranean Fish Stew

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


  • 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

Energy (kcal)

366kcal

Energy (kJ)

1534kJ

Protein (g)

42.4g

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

1829kcal

7668kJ

212.0g

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


  • 1 Marinade the fish in the oil, herbs and saffron for 15 mins.
  • 2 Heat the Bertolli in a large saucepan. Add the garlic and cook for 1 minute.
  • 3 Stir in the flour and cook for 1-2 minutes.
  • 4 Gradually whisk in the stock, bring to the boil and simmer gently until the sauce starts to thicken. Stir in tomato puree.
  • 5 Add the fish and continue simmering gently for 4-5 mins or until just cooked.
  • 6 Top with the carrot and spring onion and sprinkle with basil. Serve immediately