Provençal Seafood Stew
A rustic French seafood stew with tender white fish, mussels and squid simmered in a tomato, garlic and thyme broth. Fresh parsley adds a bright finish to this Mediterranean-inspired main course.
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
Serving: 1 bowl | Calories: 234 kcal | koolhydraten: 10 g | Eiwitten: 37 g | Vet: 6 g | Verzadigd vet: 1 g | Natrium: 620 mg | Suiker: 5 g