Californian Seafood Stew Recipe

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Californian Seafood Stew Recipe

(Tomatoes and Wine spiked with chili powder and herbs, produce a rich broth

in which fruits of the sea are poached to make a vivid, savory stew)

Ingredients:  Serves 4

1 tablespoon olive oil

1 large onion, peeled and chopped

3 cloves garlic, peeled and crushed

1 green capsicum, de-seeded and cut into strips

pint (150 ml) water

14 oz (400 g) tinned chopped tomatoes

pint (285 ml) fish or vegetable stock

3 fl oz (100 ml) dry white wine

level teaspoon mild chili powder

level teaspoon each dried oregano, thyme and marjoram

1 bay leaf

16 fresh mussels, well scrubbed and scraped clean

8 oz (225 g) haddock, skinned, boned and cut into cubes

5 oz (150 g) fresh scallops, cleaned

8 oz (225 g) raw freshwater prawns (shrimps), peeled and de-veined

8 large unpeeled cooked prawns (shrimps) to garnish

2 level tablespoons chopped fresh parsley to garnish



Heat the oil in a large, heavy-based saucepan.  Stir in the onion, garlic, pepper and 2 tablespoons of the water and cook over a moderate heat for about 7 minutes, stirring frequently, until the onion begins to color.  Add the tomatoes, remaining water, stock, wine, chili powder, dried herbs and bay leaf.  Cover and simmer for 45 minutes.  Put in the mussels and simmer for 1 minute.  Mix in the haddock, scallops and raw prawns.  Cook over a low heat for 3-5 minutes, until the mussels have opened.  Discard the bay leaf and garnish the stew with the unpeeled prawns and chopped parsley before taking to the table.  Serve this hearty stew in bowls with plenty of crusty bread to soak up the juices.  A cucumber salad afterwards refreshes the palate.  You can use cod or halibut in place of the haddock, and frozen rather than fresh peeled prawns; these need only be rinsed, not thawed, before being put in the stew.


Note:  When scrubbing mussels, tap the shells and discard any mussels that do not immediately close.  After cooking, discard any that have not opened.


Nutrient Value Per Serving:

235 calories

6 g total fat (1 g saturated fat)

8 g carbohydrates

2 g fiber

320 mg sodium


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