Mrs. Jackson Cooks

Life through food

Healthy, quick stew: creamy seafood stew

on January 12, 2012

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I was looking for inspiration the other day, and came across this recipe As I had pretty much everything in the recipe in my cupboards, it seemed like an excellent place to start. The added bonus is its only 270 calories (plus your garlic bread) so it’s very healthy, light, tasty, warming and generally great for this time of year.

I have to say – this one did cause controversy between me and hubby. He wasn’t so keen. But then he’s not so keen on pre-cooked mixed seafood – he likes to know what he’s eating. For me, however, I thought it was pretty good. And something I’d definitely eat again. I thought it was filling but light, creamy, indulgent without being full of sugar and fats. So up to you. Personally I think it’s great. But if you’re not a seafood lover, then maybe it’s not for you. But I was thinking it would work equally well as a fish stew with some chunky white fish – maybe pollack or coley or cod and some prawns or squid rings.

I do like it with garlic bread (we had garlic pitta bread!) but you could also do some boiled new potatoes with it instead.

It’s also very quick – so word of warning – get your garlic bread in the oven first and then cook the rest of it. It doesn’t take as long as the original recipe suggests – perhaps because I cook on gas?

Creamy seafood stew

Serves 2

  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 1 small carrot, finely chopped
  • 2 celery sticks, finely chopped
  • 1 garlic clove, crushed
  • 100ml white wine
  • 150ml chicken or fish stock
  • 1/2 tbsp cornflour mixed with same amount of cold water
  • 200g mixed seafood (frozen or fresh, defrosted if necessary)
  • 2.5 tbsp low fat creme fraiche (or use double cream if you don’t have, but it will increase the calories)
  • small handful of chopped fresh dill
  • salt & pepper
  1. Heat the oil in a large pan or saucepan on a medium heat. Add the onion, celery and carrot and fry until softened and translucent but not browned. Add a little bit of salt if it starts browning.
  2. Then add the garlic and fry for another minute.
  3. Add in the wine and increase the heat to high. Allow to bubble until very reduced. Then add the stock and cornflour mix.
  4. Reduce to a thick sauce consistency then add in the seafood mix, dill and crème fraiche, stirring well to combine.
  5. Cook for a few minutes until the seafood is heated through and the sauce is a thickish consistency.
  6. Serve immediately with garlic bread or new potatoes.
  7. Enjoy your healthy tasty virtuousness 🙂

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