Seafood Stew

This spicy fish stew is a speciality of Livorno, near Florence in Italy. It resembles the great mediterranean fish soups such as Bouillabaisse

Fish is an excellent source of low fat protein, essential for growing bodies

Serves: 4

Ingredients

  • 125ml Olive Oil
  • 2 Garlic Cloves
  • 1 red Chilli, chopped and seeds removed
  • 250g Shrimps, shelled
  • 250g Squid, skinned, cleaned, and chopped
  • 140ml Dry White Wine
  • 3 tbsp Tomato Puree
  • 450ml Water
  • 250g Cod Fillet, cut into pieces
  • 250g Haddock, cut into pieces
  • 4 slices French/Italian Bread toasted
  • 1 Garlic Clove, halved

Method

  1. 2tbsp Pimiento, chopped
  2. Heat the oil in a large pan and add the 2 cloves of chopped garlic and chilli and fry gently until very lighly coloured
  3. Stir in the shrimps and squid, reduce the heat, cover and simmer for 30 mins, giving it a stir from time to time
  4. Pour in the wine and simmer for a further 15 mins
  5. Stir in the puree and water and bring to the boil
  6. Stir in the remaining fish pieces, cover and bring to a simmer on a low heat for 15 mins until the fish begins to flake
  7. Meanwhile, rub the toasted bread with the cut garlic and place in the bottom of 4 soup bowls
  8. Pour over the stew, sprinkle with pimiento and serve

Tips

This stew is better for a range of fish/ sea food. Alternatives can be used.

Try to use sustainable fish. There is currently a wide range of white fish that could be used in place of cod and haddock. See www.fishonline.org