ITALIAN FISH STEW WITH COURGETTES & CHILLI

This is halfway between a stew and a soup: you need a knife and fork to eat the fish and a spoon for the glorious juices. If you don’t have fish stock it’s fine to use hot water instead, as there is plenty of flavour from the shellfish. PER SERVING

7.8g carbs, 2.6g fibre, 22g protein, 15g fat,

283 kcal

Serves 6

5tbsp extra-virgin olive oil

1 medium brown onion, cut into

1cm dice

1 medium carrot, cut into 1cm dice

1 stick celery, cut into 1cm dice

2 garlic cloves, peeled but left

whole and lightly crushed

¼-½ hot red chilli, finely

chopped, to taste

½tsp salt

Freshly ground black pepper

2tbsp tomato purée

1 medium courgette, cut into

1cm dice

12 medium prawns, head and

shells on (defrosted if frozen)

400g cooked seafood such as

mussels, clams, squid

50ml brandy

500ml fish or shellfish stock, or

hot water

200g any firm white fish, cleaned and chopped into bite-sized pieces

2tbsp double cream (optional)

A small handful of parsley,

roughly chopped

In a large frying pan or wide pan with a lid, heat the oil over a medium heat then fry the brown onion, carrot, celery, garlic cloves and chilli (as hot as you like it) with some salt and pepper for 15 minutes, until softened.

Add the tomato purée and stir through, then add the courgette. Now add the prawns and shellfish, squashing the heads gently to release the juices. Splash the brandy in and let it sizzle for a couple of minutes. Pour in the stock or hot water and bring to the boil, then reduce the heat and let it simmer for 10 minutes.

Next, add the white fish and continue to cook for 4-5 minutes, gently shaking the pan every now and again, until the fish is cooked through. Add the double cream (if using) and stir through for a couple of minutes. Check the seasoning and add salt as necessary. Serve in bowls with the roughly chopped parsley sprinkled all over the dish.