Whip up a speedy seafood stew

Whip up a meal quick smart with inexpensive pantry staples and fresh, real food

Preparation 10 minutes

Cooking 15 minutes

Serves 2

1 tablespoon olive oil 1 small red onion, sliced 1 small leek, white part only, thinly sliced 1 clove garlic, crushed 410 g can chopped tomatoes 1½ cups (375 ml) fish or vegetable stock 300 g seafood marinara mix

1 Heat the oil in a saucepan over medium heat. Add onion, leek and garlic and cook for 5 minutes, until softened. Add tomatoes and stock. Bring to a boil, reduce heat and simmer for 3–5 minutes. 2 Add marinara mix, cover and simmer for 4–5 minutes, or until seafood is cooked through. Serve garnished with parsley or basil leaves.

PER SERVING

1368 kJ, 327 kcal, 35 g protein, 15 g fat (3 g saturated fat), 14 g carbohydrate (12 g sugars), 5 g fibre, 1181 mg sodium