Italian fish and prawn stew
21 Apr 2023
by Dinna
Prep Time
5 minutes
Cook Time
25 minutes
Total Time
30 minutes
Background
This Italian fish and prawn stew is not only super easy to make, but it’s healthy too - low-carb, low-cal, dairy-free and gluten-free. You could serve it with pasta, rice, mashed veggies, gnocchi, quinoa, couscous or just bread.
Ingredients
- 1 red onion
- 1 clove of garlic
- 1 stick celery
- 1 tsp capers
- 1 red pepper
- 1 yellow pepper
- 1 tsp marjoram or oregano
- 1 cup Passata or 1 tin chopped tomatoes
- 1 tsp stock powder
- 1 cup chopped Cavolo nero or 2 handful of spinach
- 2 fillets of white fish (sea bass, cod or haddock)
- 150g raw prawns
- Optional: 2 Tbsp balsamic vinegar or white wine
Instructions
- Thinly slice the onion. Chop the onion and celery.
- Slice the bell peppers.
- Heat the oil in a large, shallow pan and gently sauté the onion, garlic and capers for 5 minutes.
- Add the sliced peppers and the marjoram, put a lid on and sweat the peppers for 5 minutes. (You can add some balsamic vinegar or white wine with the peppers if you’d like).
- Add the passata and the same amount of water and bring to the boil.
- Stir in the stock powder. Cook for 5 minutes, then add the cavolo nero or spinach. Put a lid on and cook for another 5 minutes.
- Meanwhile, cut the fish into bite-sized chunks, removing the skin, if preferred.
- When the greens are cooked and the stew is thick and silky, put the fish pieces and prawns on top of the stew. Season them with salt & pepper, then put a lid on and steam them for 3-5 minutes.
- Turn off the heat and rest for another 3 minutes to make sure they are cooked through, then stir, together with some fresh herbs, and serve immediately.
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Categories
- Meal Type: - Everyday - Lunch - Main - One Pot - Quick & Easy - Stews - Supper
- Cuisines: - Italian
- Occasions: - Mothers Day
- Ingredients: - Shellfish - White fish
- Health and Diet: - Dairy Free - Diabetic - Egg Free - Gluten Free - High Fibre - Low Calorie - Low Carb - Low Cholestrol - Low Fat - Low GI - Nut Free - Semi-vegetarian - Sugar Free
- Skill Levels: - Easy
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