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Italian seafood stew

  • 4servings
  • 80minutes
  • 356calories

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Source: allrecipes.co.ukReport recipe

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Nutrition Info . . .

NutrientsProteins, Lipids, Carbohydrates, Cellulose
VitaminsA, B1, B2, B3, B6, B9, H, C, D, E, P
MineralsSelenium, Natrium, Iodine, Fluorine, Chromium, Manganese, Silicon, Potassium, Iron, Magnesium, Sulfur, Chlorine, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 2 tbsp extra virgin olive oil

  2. 1 medium-sized leek, chopped

  3. 1 onion, chopped

  4. 4 garlic cloves, chopped

  5. 1/2 green pepper, seeded and chopped

  6. 1/2 medium bulb of fennel, diced

  7. 360 ml (12 fl oz) dry white wine

  8. 300 ml (10 fl oz) fish stock

  9. 1 can chopped tomatoes,

  10. 2 tbsp tomato puree

  11. 1/4 tsp dried herbes de Provence

  12. 1 medium-sized courgette, sliced

  13. 3 tbsp coarsely chopped parsley

  14. 55 g (2 oz) peas

  15. 85 g (3 oz) spinach leaves

  16. 200 g (7 oz) skinless cod fillet, cut into chunks

  17. 400 g (14 oz) peeled or shelled mixed shellfish, such as raw king prawns, scallops and mussels

  18. salt and pepper

  19. Polenta

  20. 225 g (8 oz) instant polenta

  21. 2 tsp extra virgin olive oil

Instructions Jump to Ingredients ↑

  1. Heat the oil in a large saucepan, add the leek and onion, and cook for 2 minutes or until starting to soften. Add the garlic, pepper and fennel and cook for a further 5–10 minutes or until softened.

  2. Add the wine, stock and tomatoes with their juice, and season with salt and pepper to taste. Simmer for 30 minutes or until the mixture has thickened slightly. Stir in the tomato purée, herbes de Provence and courgette, and continue simmering for 10 minutes, adding a little water if the mixture becomes too thick.

  3. Meanwhile, cook the polenta according to the packet instructions until it is thick. Season with salt and pepper to taste. Pour the polenta into a lightly oiled 18 x 28 cm (7 x 11 in) shallow tin. Leave until cool and firm, then cut the polenta into triangles. Preheat the grill to high.

  4. Stir the parsley, peas, chard or spinach, fish and shellfish into the tomato mixture. Cover and simmer gently over a moderate heat for about 5 minutes or until all the seafood is just cooked.

  5. Lightly brush the polenta triangles with the oil and grill until lightly browned. Serve the fish stew in bowls with the polenta triangles.

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