Mediterranean-style Fish Stew

UNILEVER UK
13Ingredients
25Minutes
480Calories

Description

This is a great example of a one-pot dish. First I make a very light roux sauce which I flavour with tomato juice and – the secret ingredient – a Knorr Fish Stock Pot. I then add in fish and seafood, marinated with a few spices, and very gently poac…

it in the Knorr Fish Stock Pot sauce. The beauty of cooking the fish in the spiced tomato sauce is that it means that the dish retains all its goodness and flavour.

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Ingredients

US|METRIC
  • 2 tablespoons olive oil
  • 1 kilogram fish (assorted, salmon, red snapper and sustainably-sourced cod, skinned and cut into even-sized chunks and seafood, raw peeled prawns)
  • sweet paprika (A generous pinch of smoked)
  • 1 pinch saffron strands
  • 1 sprig thyme
  • 20 grams butter
  • 20 grams flour
  • 250 milliliters tomato juice (diluted with 250ml of water to make 500ml diluted tomato juice)
  • 1 Knorr Fish Stock Pot
  • 1 tablespoon basil (chopped)
  • 125 grams carrots (chopped into short, fine strips, blanched for 1 minute, then refreshed in cold water)
  • 2 stalks celery
  • 3 sprigs fresh basil (optional)
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    Directions

    1. Add the olive oil, smoked sweet paprika, saffron strands and thyme to the fish and prawns and toss together gently but thoroughly. Set aside to marinate.
    2. Place the butter in a large, heavy-based wok and melt gently. Add the flour to the butter and whisk in thoroughly to make sure that there are no lumps.
    3. Gradually add in the diluted tomato juice, whisking as you do so to mix in thoroughly. Bring to the boil, stirring constantly until the mixture thickens. Turn down to a simmer.
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    NutritionView More

    480Calories
    Sodium8% DV200mg
    Fat40% DV26g
    Protein98% DV50g
    Carbs4% DV11g
    Fiber8% DV2g
    Calories480Calories from Fat230
    % DAILY VALUE
    Total Fat26g40%
    Saturated Fat6g30%
    Trans Fat
    Cholesterol160mg53%
    Sodium200mg8%
    Potassium1140mg33%
    Protein50g98%
    Calories from Fat230
    % DAILY VALUE
    Total Carbohydrate11g4%
    Dietary Fiber2g8%
    Sugars5g10%
    Vitamin A150%
    Vitamin C25%
    Calcium10%
    Iron6%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.