Name: Italian fish and prawn stew
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
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

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.