- 1/4 cup (60ml) olive oil, plus extra to drizzle
- 1 onion, thinly sliced
- 2 celery stalks, thinly sliced
- 3 garlic cloves, thinly sliced
- 1 red capsicum, sliced 1cm thick
- 400g can chopped tomatoes
- 500ml tomato passata (sugo: see Notes)
- Good pinch of dried red chilli flakes
- 2 rosemary sprigs
- 2 bay leaves
- 1 cup (250ml) Massel vegetable liquid stock or water
- 1 teaspoon paprika
- 400g can cannellini beans, rinsed, drained
- 250g punnet cherry tomatoes
- 800g skinless fish fillets, cut in 4cm pieces (see Notes)
- 8 tiger prawns, peeled (tails intact)
- 16-20 mussels, scrubbed, debearded
- Chopped flat-leaf parsley, to serve
- Step 1Heat the oil in a wide saucepan over medium heat. Fry the onion, celery and garlic for 5 minutes, stirring occasionally, until soft.
- Step 2Add capsicum, tomatoes, passata, chilli, herbs, stock and paprika. Season. Simmer over medium-low heat, partly covered, for 20 minutes until capsicum softens.
- Step 3Add the beans and cherry tomatoes and cook for 5 minutes or until tomatoes soften.
- Step 4Add the seafood. Cover and simmer gently for 4-5 minutes until mussels have opened and the fish and prawns are just cooked. Discard any mussels that haven’t opened after this time.
- Step 5Season to taste, then divide among bowls and serve immediately, garnished with parsley and drizzled with olive oil.
- High protein
- Low carb
- Lower gi
Passata is from supermarkets.
Use a mixture of white fish fillets (such as blue-eye, bream, snapper and whiting) with red fish such as red mullet and red snapper.
- Author: Jill Dupleix
- Image credit: Ben Dearnley
- Publication: Taste.com.au