Provençal Seafood Stew
Equipment
- chopping board,
- Knife
- large saucepan
- Wooden spoon
Ingredients
- 500 g cod or haddock fillet skinless and cut into pieces
- 300 ml fish stock gluten-free
- 3 garlic cloves chopped
- 300 g mussels live, scrubbed and debearded
- 1 tablespoon olive oil
- 2 tablespoons parsley chopped, for garnish
- Pepper to taste
- 3 shallots thinly sliced
- Salt to taste
- 200 g squid cleaned and sliced into rings
- 400 g tomatoes canned and chopped
- 1 tablespoon tomato purée
- 1 thyme sprig
Instructions
- Heat the olive oil in a large saucepan. Add the shallots and garlic and cook for 3–4 minutes until softened.
- Add the chopped tomatoes, tomato purée and thyme and cook for another 4–5 minutes.
- Pour in the fish stock and bring to the boil. Add the mussels, fish and squid, cover and cook for 5–6 minutes until the mussels have opened and the fish is cooked through.
- Discard any mussels that remain closed after cooking.
- Season with salt and pepper, divide between four bowls and garnish with chopped parsley before serving.
Notes & Wine Advice
Serving Advice
Serve this Provençal seafood stew immediately while the fish and shellfish are hot and tender. It works beautifully as a Main Course with gluten-free crusty bread for soaking up the tomato and fish broth.Seafood Advice
Check the mussels carefully before cooking and discard any that do not close when tapped. After cooking, discard any mussels that remain closed. Cod and haddock both work well, so choose whichever firm white fish is freshest and readily available.Storage Advice
This Seafood stew is best eaten freshly cooked. If necessary, cool leftovers promptly, refrigerate in a covered container and use within 1 day. Reheat gently until thoroughly hot to avoid overcooking the fish and squid.Hot & Sour Fish Soup Variation
For a spicy variation, simmer 850 ml gluten-free fish stock with 1 teaspoon coriander seeds and a 2.5 cm piece of peeled and sliced fresh ginger for 5 minutes. Add 1 tablespoon gluten-free fish sauce, 2 thinly sliced red chillies and 3 thinly sliced garlic cloves and simmer for another 2 minutes. Add 300 g raw peeled king prawns and 200 g cod or haddock, cut into pieces, and cook gently for 5–6 minutes. Finish with 2 sliced spring onions, the juice of 1 lime and 2 tablespoons chopped coriander.Wine Advice
A fresh Sauvignon Blanc is a good match for this stew. Its freshness and acidity complement the tomato broth, mussels and delicate white fish without overwhelming the seafood.Nutrition values
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About Provençal Seafood Stew
Provençal Seafood Stew is a light but satisfying combination of white fish, mussels and squid cooked in a tomato-based broth scented with garlic and thyme. The ingredients reflect the straightforward Mediterranean character associated with cooking in southern France, where seafood, tomatoes, olive oil and fresh herbs frequently share the same pot.
A Mixture of Fish and Shellfish
The combination of three different types of seafood gives this dish much of its character. Cod or haddock provides substantial pieces of tender white fish, mussels contribute their distinctive shellfish flavour and squid adds another texture. Together they make the stew more interesting than a dish prepared with only one type of Fish.
Because seafood cooks quickly, it is added only after the tomato broth has developed its flavour. Five to six minutes of covered cooking should be sufficient for the fish to cook through, the squid to become tender and the mussels to open.
The Provençal Tomato Base
Shallots and garlic are gently softened in olive oil before chopped tomatoes, tomato purée and thyme are added. Cooking the tomatoes briefly before adding the stock helps concentrate their flavour and creates a richer base for the stew.
Fish stock then turns this mixture into a light broth. It should remain loose enough to ladle into bowls rather than becoming a thick tomato sauce.
Cooking the Mussels Safely
Fresh mussels need a little attention before they go into the pan. Scrub the shells, remove the beards and check that open mussels close when tapped. Any that remain open should be discarded.
During cooking, the process is reversed: properly cooked mussels should open. Discard any shells that remain firmly closed after cooking rather than trying to force them open.
Choosing the White Fish
Cod and haddock are both suitable because their mild flavour works well with tomatoes, garlic and shellfish. Cut the fillet into reasonably large pieces so it does not completely break apart while simmering.
A firm white fish is particularly useful in a Stew because it retains its shape while still becoming tender enough to flake easily with a fork.
Keeping the Squid Tender
Squid can become tough when handled poorly, but this recipe uses a short cooking time. Cleaned squid rings are added at the same time as the fish and mussels and cook quickly in the covered pan.
Avoid extending the cooking time unnecessarily once the fish is done and the mussels have opened. The seafood is at its best when served straight from the pan.
Simple Mediterranean Flavours
There is deliberately little seasoning beyond garlic, thyme, tomato, salt and pepper. This keeps the flavour of the seafood at the centre of the dish rather than hiding it beneath heavy spices or sauces.
Fresh parsley added immediately before serving brings colour and a clean herbal note to the finished bowls. A little gluten-free bread alongside is useful for enjoying the remaining broth.
A Light Main Course
Despite containing three types of seafood, the stew remains relatively light because it contains no cream, butter or heavy thickener. The tomato and fish-stock broth provides plenty of flavour without making the dish overly rich.
This makes Provençal Seafood Stew suitable for a relaxed family dinner as well as a more leisurely weekend meal. Served in generous bowls, it needs very little accompaniment to become a complete Main Course.
From Everyday Dinner to Special Occasion
The preparation is uncomplicated, but the combination of mussels, squid and white fish gives the finished dish a more festive appearance than an everyday fish soup. That makes it equally useful for casual dinners and special occasions.
Most importantly, the recipe depends on short, careful cooking rather than complicated technique. Once the tomato broth is ready, the seafood needs only a few minutes before the stew can go directly from the pan to the table.