Fish and Prawn Stew

Name: Fish and Prawn Stew
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 people
Ingredients: 2 sea bass fillets, cut into chunks; 450 g white prawns in shells; 1 onion; 3 cloves of garlic; 5 tomatoes on the vine, chopped; 1 red pepper, chopped; 1 tablespoon tomato paste; 30 g butter; 1 tablespoon olive oil; 1 cup canned coconut milk; 2 cups chicken stock / broth; 1 tablespoon chopped dill; 1 teaspoon coarse sea salt; ¼ teaspoon ground black pepper

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Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings
4 people
Calories
846 kcal
Course
Main Course
Cuisine
International

Fish and Prawn Stew

Willa Mcdonald

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Fish and Prawn Stew made with sea bass, white prawns, tomatoes, peppers and a touch of coconut milk, a hearty yet light and flavourful stew that is nourishing and heart-warming. It's a quick and easy dinner recipe that can be on the table in under 30 minutes, and it goes down well with everyone.

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Ingredients

Servings

2 sea bass fillets, cut into chunks
450 g white prawns in shells (1 lb)
1 onion
3 cloves of garlic
5 tomatoes on the vine, chopped
1 red pepper, chopped
1 tablespoon tomato paste
30 g butter ( 2 tbsp)
1 tablespoon olive oil
1 cup canned coconut milk ( 250 ml)
2 cups chicken stock / broth (500 ml)
1 tablespoon chopped dill
1 teaspoon coarse sea salt
¼ teaspoon ground black pepper

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Instructions

Add the olive oil and butter to a large pot set over a medium heat, and allow the butter to melt.
Add the peeled and chopped onion together with a pinch of salt, and leave it to fry until the onion is golden.
In go the peeled and chopped garlic, tomatoes and red pepper.
Place a lid on the pot, and leave it to simmer for 2-3 minutes so the tomatoes can turn mushy.
Pour in the coconut milk, give it a stir, add the chicken stock and fish, and leave it to simmer for 1-2 minutes.
Add the prawns, and place the lid on the pot for a further 2-3 minutes so that they prawns and sea bass can be fully cooked.
Season well with salt and pepper, and garnish with freshly-chopped dill.

Notes

The fish chunks and prawns cook really quickly, there is no need to add them to the stew any earlier, or the sea bass will crumble and the prawns will get tough and rubbery.
If you don't like the stew so soupy, you can add less stock, I would perhaps add only 1 cup instead of 2. The best thing about the stew being soupy though is using some good old crusty bread to dip into it, so delicious!

Nutrition Information

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Calories 846kcal (42%) Carbohydrates 21g (7%) Protein 102g (204%) Fat 38g (58%) Saturated Fat 21g (105%) Polyunsaturated Fat 5g Monounsaturated Fat 9g Trans Fat 0.3g Cholesterol 522mg (174%) Sodium 1819mg (76%) Potassium 2101mg (60%) Fiber 5g (20%) Sugar 11g (22%) Vitamin A 3082IU (62%) Vitamin C 65mg (72%) Calcium 174mg (17%) Iron 6mg (33%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 846 kcal

% Daily Value*

Calories	846kcal	42%
Carbohydrates	21g	7%
Protein	102g	204%
Fat	38g	58%
Saturated Fat	21g	105%
Polyunsaturated Fat	5g	29%
Monounsaturated Fat	9g	45%
Trans Fat	0.3g	15%
Cholesterol	522mg	174%
Sodium	1819mg	76%
Potassium	2101mg	45%
Fiber	5g	20%
Sugar	11g	22%
Vitamin A	3082IU	62%
Vitamin C	65mg	72%
Calcium	174mg	17%
Iron	6mg	33%