Seafood stew

Shellfishes are good source of protein, vitamins and minerals. They are very low in fat and calories, but very high in health benefiting Omega 3 fatty acids. 100g prawns provide 95% of women's daily requirement of Vitamin E whereas 100g mussels provide 1267% of women's daily need of vitamin B12, 100% of iodine and 68% of selenium. Find a highly flavourful seafood stew recipe below:


1 Medium sized red onion, finely chopped
2 medium sized whole tomatoes
1 medium sized potato, cut into small chunks
1 stalk of celery, cut into small chunks
2 cloves of garlic, sliced
15 Anchovy fillets in olive oil
1 tbsp. composed olive oil
½ tsp Chilli powder
½ tsp Cumin powder
½ tsp Coriander powder
Frozen cooked mussels – 1cup
Frozen cooked prawns – 1cup
1tbsp finely chopped coriander leaves


Place whole tomatoes in a bowl, cover with boiling water and wait until the skins have split. Let it cool down and peel off the skin. Blend them to a smooth tomato puree and keep it aside.

Heat olive oil in a large frying pan or sauce pan. Add onion and garlic to it and cook for about 5 minutes.

Add chilli powder, coriander powder and cumin powder. Sauté for 30 seconds over very low heat, then quickly add potato chunks and anchovy fillets. Sauté for 5 minutes and pour over the tomato puree. Bring to boil and cook for 2 more minutes.

Pour a glass of water, bring to boil and stir through cooked frozen mussels, prawns and celery. Bring to boil again and cook for 5 more minutes over medium heat. Sprinkle with coriander leaves and serve with crusty wholegrain bread.


Nutritionist Reading, Berkshire
Contact: Nutriadvice, The Therapy Centre, 6B Church Street, Reading Berkshire RG12SB.
© 2013