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Fish and Prawn Stew
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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 people
Calories: 846 kcal
Course:
Main Course
Cuisine:
International
Ingredients
- 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
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.
Cup of Yum
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
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
% 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.