Seafood Stew With Garlic Toast

16 Ingredients

Number of servings

6

600grams ling fillets, cut into 3cm chunks
400grams large green, prawns, peeled, deveined (shells reserved)
1 squid tube, cleaned, sliced
1 red capsicum, deseeded, sliced
1 large red chilli, deseeded, chopped
1 fennel bulb, thinly sliced (trimmings reserved)
1kilograms gourmet tomatoes, roughly chopped
1 large onion, sliced (trimmings reserved)
2tablespoons flat-leaf parsley, chopped
2tablespoons tomato paste
1 lemon, zested
3 slice seeds & grains sourdough bread
2tablespoons olive oil
1/4teaspoons saffron
3/4 cup white wine
3 cloves garlic, sliced (save 1 garlic clove, halved for later)

Nutrition per serving

17% of daily energy intake*

Protein

Fat

Carbs

Sugars

Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.

Method

Step 1 of 5

Place prawn shells in a small pan with onion and fennel trimmings. Add 2 cups water and bring to the boil. Reduce heat and simmer, uncovered, for 20 minutes. Strain, discarding solids. Reserve stock.

Step 2 of 5

Meanwhile, heat oil in a wide, deep frying pan over medium-low heat. Add onion, fennel and capsicum and cook, stirring often, for 5 minutes or until softened. Stir in garlic, chilli and tomato paste and stir for 2 minutes.

Step 3 of 5

Add tomato and increase heat to medium-high. Cook, stirring occasionally, for 10-15 minutes or until completely softened. Stir in wine and saffron and cook for 10 minutes or until liquid has evaporated and sauce is quite thick.

Step 4 of 5

Stir 1 cup of the reserved stock into pan with half the zest. Bring to the boil, then reduce heat to low. Place fish, squid and prawns into sauce and cook for 5 minutes or until fish has turned white. Remove from heat.

Step 5 of 5

Chargrill sourdough on a griddle pan and rub with cut garlic clove. Cut bread in half on the diagonal. Top stew with remaining zest and parsley. Serve with garlic toast.