Fish and Prawn Stew
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Unrated
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4 people
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Calories
846 kcal
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Course
Main Course
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Cuisine
International
Fish and Prawn Stew
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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
- 2 sea bass fillets cut into chunks
- 450 g white prawns 1 lb, in shells
- 1 onion
- 3 garlic cloves
- 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 coconut milk 250 ml, canned
- 2 cups chicken stock 500 ml, or broth
- 1 tablespoon dill chopped
- 1 teaspoon sea salt coarse
- ¼ teaspoon black pepper ground
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
Show Details
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%)
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% |
* Percent Daily Values are based on a 2,000 calorie diet.
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