Seafood stew

Seafood stew



  • 1 tsp margarine or butter
  • 1 tsp olive oil
  • 1 leek, halved, washed and thinly sliced
  • 2 cloves garlic, minced
  • 1 fennel bulb, stalks and fronds removed, cored and finely sliced
  • 1 tsp lemon zest
  • 1/4 tsp salt
  • 1 tin (400g) diced tomatoes
  • 1 bay leaf
  • 1/2 cup dry white wine
  • 500ml (2 cups) fish stock
  • 1/4 cup fresh parsley, chopped
  • 400g firm white fish, cubed or sliced
  • 12 green prawns, peeled/de-veined with tails intact
  • 12 large mussels, shells scrubbed and de-bearded


Heat oil and margarine or butter in large pan and add the leek, garlic, fennel, lemon zest and a little salt. Sauté on a low-medium heat until soft. 

Add tomatoes, bay leaf, wine, stock and half the parsley.  Bring to the boil, cover, reduce heat and simmer for about 10 minutes to release the flavours.  Add fish, cover and cook for a further 3 minutes before adding prawns and mussels. 

Cook for a further couple of minutes until mussels have opened and prawns are a lovely orange colour. Serve in big bowls sprinkled with the remaining parsley and a little crusty bread if you like.

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Serving Suggestions


  • Always give the shells of your mussels a good scrub before cooking to remove any debris.
  • Tap a raw opened mussel gently on the bench and if it doesn’t close, throw it away. It means the mussel has gone to a better place and we don’t know how long it’s been there. If mussels remain closed during cooking, throw them away. Fishmongers advise you to open the shell and have a sniff – if it smells OK then it’s OK to eat, but I never want to take the risk. Remember to remove the mussels from the pan as soon as they open to avoid over-cooking.
  • This recipe was created by Jay Rogers for Kidspot, New Zealand's best recipe finder. You can follow Jay at The Moodie Foodie and on FacebookTwitter or Pinterest.

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