Thursday, 17 June 2010

Quick Mid-Week Seafood Stew

I'd hesitate to call this Maltese, but it certainly uses the flavours of capers, garlic, bay leaves, a little curry powder and garlic. I'm hoping to get my hands on Octopus soon so I can do this properly. I've bought my ingredients separately from the fish monger, but you can use anything you like or pre-mixed seafood, totally up to you.

Quick Mid-Week Seafood Stew (Serves 2) - Roughly 310 calories per serving


1 tsp olive oil
100g diced shallots
3 garlic cloves, chopped finely
1 tin (400g) chopped tomatoes
2 bay leaves
about a tablespoon thyme (remove the stalks)
1 tbsp balsamic vinegar
1 tsp curry powder
1/2 tsp chilli flakes
1 tsp freshly ground black pepper
salt (season to taste)
juice of half a lemon
50g capers
60g black olives, sliced
100g monkfish, cut into thick chunks
100g cooked prawns
100g squid, sliced into rings, or scored pieces
50g cooked, shelled baby clams
75g cooked, shelled mussels
Lemon zest for garnish


1. In a medium to large saucepan, over a medium heat, heat the oil until hot. Add the onions and stir, cook until it starts to become translucent. Add the garlic and continue cooking until they have browned.

2. Add the chopped tomatoes, herbs and spices, vinegar, capers and olives, bring to the boil then lower heat to a gentle simmer.

3. After about 10 minutes, add the monkfish, make sure it's well covered. Simmer gently for about 15 minutes.

4. Add all remaining seafood and continue cooking for about 5 minutes.

5. Serve with spaghetti or fresh crusty bread. Garnish with lemon zest and you're done.


Helen said...

Sounds good. Anything with capers gets my vote of approval!

Mer said...

I LOVE capers, practically raised on them. I get through a jar a week in warmer weather since I stick it in everything - salads, dressings, sauces,, with fish, or just straight out of the jar in front of the telly. :)