This Spanish-influenced seafood stew is infused with saffron, smoked paprika and garlic. Serve with steamed green vegetables.
SERVES 4 PREPARATION 15 minutes COOKING 35 minutes
2 tbsp olive oil
1 onion, finely sliced
1 red pepper, halved, deseeded and sliced
1 tbsp thyme leaves
2 bay leaves
1 good pinch of saffron
1 tsp smoked paprika
200ml/7fl oz/generous ¾ cup dry white wine
1 courgette/zucchini, sliced
200g/7oz/heaped ½ cup tinned chopped tomatoes
300ml/10½fl oz/1¼ cups low-salt vegetable bouillon
650g/1lb 7oz white fish fillets, skinned and cut into bite-sized pieces
300g/10½oz mixed cooked seafood
salt and freshly ground black pepper
1 garlic clove, minced
4 tbsp reduced-fat mayonnaise
1 tsp harissa (chilli paste)
1 Combine the rouille ingredients, season to taste and set aside.
2 Heat the oil in a large saucepan and fry the onion for 8 minutes, stirring occasionally. Add the pepper, thyme, bay leaves, saffron and paprika, and cook for 3 minutes. Add the wine and bring to the boil, then cook for about 5 minutes until reduced and the alcohol is burnt off. Reduce the heat, add the courgette/zucchini, tomatoes and bouillon and simmer, half-covered, for 10 minutes.
3 Add the fish and cook for 3 minutes, then add the seafood and heat through for a couple of minutes, stirring gently. Season to taste. Serve in bowls with a spoonful of rouille.
The rouille and sauce can be stored in airtight containers in the refrigerator for up to 2 days. Heat the sauce and continue the recipe from step 3 when ready to serve.
Seafood is a good source of zinc, which is a crucial mineral for the brain, immunity, fertility, synthesis of proteins and eyesight.
Food Facts per Portion
Calories 309kcal • Total Carbs 5.2g • total sugar 4.3g • added sugar 0.3g