Ingredients Jump to Instructions ↓

  1. 2 teaspoons olive oil

  2. 1 medium brown onion (150g), chopped coarsely

  3. 1 baby fennel bulb (130g), chopped coarsely

  4. 3 cloves garlic, crushed

  5. 6 medium tomatoes (1kg), chopped coarsely

  6. 425g can crushed tomatoes

  7. 1/2 cup (125ml) dry white wine

  8. 1 1/2 cups (375ml) fish stock

  9. 2 cooked blue swimmer crabs (700g)

  10. 500g uncooked large prawns

  11. 450g swordfish steaks

  12. 400g clams, rinsed

  13. 150g scallops

  14. 1/4 cup coarsely chopped fresh basil

  15. 1/2 cup coarsely chopped fresh flat-leaf parsley

Instructions Jump to Ingredients ↑

  1. Heat oil in large saucepan; cook onion, fennel and garlic, stirring, until onion softens. Add fresh tomato; cook, stirring, about 5 minutes or until tomato softens. Stir in undrained crushed tomatoes, wine and stock; bring to a boil. Reduce heat; simmer, covered, 20 minutes.

  2. Meanwhile, remove back shells from crabs; discard grey gills, wash crabs. Chop each crab into four pieces with cleaver. Shell and devein prawns, leaving tails intact. Chop fish into 2cm pieces.

  3. Add clams to pan; simmer, covered, about 5 minutes or until clams open (discard any that do not open). Add remaining seafood; cook, stirring occasionally, about 5 minutes or until seafood has changed in colour and is cooked through. Stir in herbs.

  4. per serving 13.1g carbohydrate; 6.4g fat; 1471kJ (352 cal); 54.2g protein


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