Thursday, October 13

Mediterranean Fish Stew

I am back in a commercial kitchen again which is fantastic but I forgot how tiring it is. On my days off I want something that is easy to cook and full of good stuff. This is a great one pan wonder and needs little effort to prepare, just a toss a few things in a pan and give it a nudge every 10 mins or so. Ask your fishmonger to help you pick what fish to add to this dish - small fish/fillets are best and work out cheaper. Also get him to scale and pin bone your fish to save you the trouble. Serves 2 or 3 depending on how hungry you are.

1/2 red and yellow pepper - deseeded and sliced
1/2 red onion - finely sliced
3 fat cloves of garlic, peeled and chopped
50ml extra virgin olive oil
1 tin of quality tomatoes
1 large potato, peeled and cut into small chunks
A small squirt of tomato puree
A handful of kalamata olives
1 sprig of rosemary
1 tsp oregano
1 tsp paprika
1/2 tsp sugar
A squeeze of lemon juice
400g mixed fish fillets such as gurnard, monk fish, red mullet etc - whatever looks good
A handful of raw prawns
A handful of cleaned mussels
Fresh parsley
Salt and Pepper

In a wide shallow pan, fry the onion, garlic and peppers gently in the olive oil until softened and just beginning to brown. Add the tinned tomatoes, olives, potato, paprika, herbs, tomato puree, sugar, lemon juice and a light season with salt and pepper.  Gently simmer for 30 mins or so adding a little water if the sauce gets too thick. You need to cook the sauce until the potatoes are soft. Adjust the seasoning again here adding a little more sugar or lemon as well if you feel the need. 

Push the prawns into the sauce then lay the fish fillets on top along with the mussels. Put a lid on the pan or cover with baking parchment and allow to gently simmer for 5 mins or so until the mussels have opened, the fish is cooked and the prawns are coral pink. Sprinkle with parsley and serve with crusty bread and aioli (recipe link below)

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