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Mediterranean Seafood Stew

Mediterranean Seafood Stew


Serving size: 4

120g small new potatoes, skin on, whole
2 cloves garlic, peeled and minced
1 large onion, peeled, cut into quarters, with root ends intact (to hold it together)
1 tablespoon extra virgin olive oil
1 can (400g) diced tomatoes, juices drained
1/2 can (180g) salt-free tomato paste
1/2 cup clam juice or fi sh stock
1/2 cup dry white wine or vermouth
1/2 teaspoon saffron
1/2 teaspoon dried basil
1/4 cup chopped parsley leaves
grated zest of one orange 1 bay leaf
1/4 teaspoon fennel seeds
1/4 teaspoon peppercorns
3 whole sprigs of fresh parsley (stems and leaves)
1/2 small fennel bulb (120g), top off, cut into 1.5cm slices
10 mussels, scrubbed and debearded if necessary
8 king prawns, peeled, deveined, left whole with tail on
6 sea scallops, cut in half horizontally
225g white fish, such as scrod, cut into 5cm pieces

Place potatoes, garlic, onion and olive oil in ceramic pot of the Cuisinart Slow Cooker stir gently to combine. Add tomatoes, tomato paste, clam juice, wine, saffron and dried basil. Place bay leaf, fennel seeds, peppercorns and parsley sprigs in a 12 x 12cm square of cheesecloth (or coffee filter) and tie securely with kitchen twine. Add to pot.

Cover and cook for 7 hours using the Timer function. Slow Cooker will automatically switch to Warm. At this point the sauce can rest on Warm until one hour before serving. Raise heat to High, then add fennel slices cook another 30 to 40 minutes. Add mussels, prawns, scallops and fish. Continue to cook about 10 to 15 minutes, or until mussels are open, prawns are pink, scallops and fish are opaque. Garnish with chopped parsley and orange zest. Serve directly from the pot.

Ladle stew into warm soup bowls. Serve with crusty bread on the side.

Nutritional information per serving: Calories 407 (16% from fat) – carb. 32g – pro. 48g – fat 7g – sat. fat 1g – chol. 187mg – sod. 582mg – calc. 155mg – fibre 5g

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