Seafood stew with gremolata couscous

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Seafood stew with gremolata couscous

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  • 0:30 Prep
  • 0:30 Cook
  • 4 Servings
  • Capable cooks

Warm the cockles (and mussels!) of your heart with this delicious seasonal spicy stew.

Featured in
Winter recipes, Nutrition information

Ingredients

  • 1 1/2 tablespoons olive oil
  • 2 leeks, white part only, thinly sliced
  • 2 sticks celery, trimmed, sliced
  • 1 carrot, peeled, diced
  • 400g can diced tomatoes
  • 1 cup fish stock
  • 1 bay leaf
  • 500g firm white fish fillets (such as ling), cut into 4cm pieces
  • 500g prawns, peeled (tails left intact), deveined
  • 300g black mussels, debearded, scrubbed
  • 2 cups Massel vegetable liquid stock
  • 1 1/2 cups couscous
  • 1 garlic clove, crushed
  • 1 lemon, rind finely grated
  • 1/2 cup flat-leaf parsley leaves, chopped

Method

  • Step 1
    Heat oil in a large saucepan over medium-low heat. Add leek, celery and carrot. Cook, stirring occasionally, for 15 minutes or until soft. Add tomatoes, fish stock and bay leaf. Bring to the boil. Reduce heat and simmer, partially covered, for 10 minutes.
  • Step 2
    Add seafood to saucepan. Simmer for 4 to 5 minutes or until fish is cooked through, prawns are pink and mussels have opened (discard any unopened ones). Season with salt and pepper. Discard bay leaf.
  • Step 3
    Meanwhile, bring vegetable stock to the boil in a large saucepan. Remove from heat. Stir in couscous. Cover for 5 minutes. Using a fork, stir in garlic, lemon rind and parsley.
  • Step 4
    Divide couscous between bowls. Top with seafood, ladle over liquid and serve.

  • High protein
  • Low carb
  • Low sugar

Nutrition

  • 2326 kj

    Energy

  • 12g

    Fat Total

  • 2g

    Saturated Fat

  • 8g

    Fibre

  • 51g

    Protein

  • 199mg

    Cholesterol

  • 1297.03mg

    Sodium

  • 6g

    Carbs (sugar)

  • 57g

    Carbs (total)

All nutrition values are per serve
  • Author: Tracy Rutherford
  • Image credit: Mark O'Meara
  • Publication: Super Food Ideas

Source: taste.com.au

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