Shellfish Stew

A quick, healthy seafood stew featuring lobster, white fish, and mussels cooked in a fennel and white wine base.

Healthy Dinner Seafood High Protein

Estimated Nutrition

Calories

1053.1

kcal / serving

4212.4 kcal total

Carbs

66.1g

per serving

264.4 g total

Fat

45.6g

per serving

182.4 g total

Protein

87.2g

per serving

348.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

GrainsCereals

loaf

Sourdough

small loaf cut into cubes

loaf

Bread

crusty, to serve

Liquids

300

White Wine

NutsSeeds

clove

Garlic

crushed

tsp

Fennel Seed

piece

Star Anise

piece

Black Pepper

freshly ground to taste

bunch

Basil

to garnish

OilsFats

125

Extra Virgin Olive Oil

divided use

Seafood

200

Brown Crabmeat

puréed until smooth

750

Lobster

cooked, meat extracted and cut into pieces

225

Pollock

fillets with skin on

350

Mackerel

whole fish cut into large chunks

piece

Tiger Prawn

raw with shells on

Mussels

scrubbed and de-bearded

Vegetables

piece

Onion

roughly chopped

head

Fennel

roughly chopped

800

Tomato

tinned

Method

Season with pepper and bake for 8 to 10 minutes until the fish is cooked and mussels open.

Remove the croutons and stir lobster, pollock, mackerel, prawns, and mussels into the casserole.

Place the bread in the oven for 2 to 3 minutes until browned to make croutons.

Coat sourdough cubes with remaining olive oil in a roasting tray.

Stir in the tomatoes and crabmeat and bake for another 4 to 5 minutes.

Bake the vegetable mixture in the oven for 5 to 6 minutes until softened.

Top the stew with croutons and basil and serve with crusty bread.

Combine onion, garlic, 75ml olive oil, fennel, fennel seeds, star anise, and 150ml white wine in a casserole.

Preheat the oven to its highest setting.