Cioppino

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.

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.

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.

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