One-pot seafood stew

We love this dish! It’s great on a cold night or to impress dinner guests – a simple one-pot wonder that’s nourishing and comforting. Use different veggies to mix up the flavours or make it gluten free with gluten free stock & bread. This recipe makes 2 serves and takes about 20 minutes to make.

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1/2 leek, finely diced
  • 2 cloves garlic, crushed
  • 2 tomatoes, diced
  • 1 large potato, cut into 5mm slices
  • 500ml fish stock (reduced salt)
  • 200g white fish fillets
  • 150g raw prawns, peeled and deveined
  • Juice of ½ small lemon
  • ½ cup parsley, chopped

Fresh crusty bread to serve

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Utensils

1 large saucepan

Preparation

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  1. Heat olive oil in saucepan on medium heat. Add the leek and garlic and cook for 2-3 minutes.
  2. Add the tomatoes, potatoes and pour in the stock. Season with pepper and bring to the boil. Reduce to low heat and simmer for 10 minutes. Add fish and prawns and bring back to the boil, then reduce to medium-low heat and simmer for a further 10 minutes, un til the potatoes are tender and the fish is cooked through and flakes apart.
  3. Stir in the lemon juice and parsley. Serve with crusty bread.

Recipe notes

After purchasing seafood, it should be placed into the fridge as soon as you get home. Store prawns in an airtight container, or covered tightly with plastic wrap, away from other food in the coldest part of fridge and leave in the shell for as long as possible. Prawns have to be consumed within 3 days of purchase or may be frozen for up to 3 months. When reheating seafood soup the next day, place in a large saucepan and bring to the boil before reducing heat to a simmer.

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Cooking tips

The soup base can be made in advance (without the seafood and parsley), frozen then reheated when needed.

Variations

This soup can be made with sweet potato instead of regular potato and basil instead of parsley to create a different flavour.

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Use a gluten free stock & bread to create a gluten free meal

 

This recipe is part of the Wellvess 8-week arthritis cooking program. Our program is packed with delicious anti-inflammatory recipes, cooking tips, latest research on supplements, exercise tips and a forum to connect with others. All recipes have a section like the one below, highlighting anti-inflammatory properties of the ingredients.

What’s good about this recipe

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Fish and prawns a great source of protein, low in kilojoules and contain the marine omega 3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These long chain omega-3s have the best therapeutic benefits for people with inflammatory types of arthritis such as rheumatoid arthritis, reactive arthritis, psoriatic arthritis and ankylosing spondylitis. There is solid scientific evidence that they can help to relieve pain without the side effects of anti-inflammatory medications.

 

Parsley is a rich source of vitamin A and weight for weight has as more vitamin C than oranges. It is rich in carotenoids, phytochemicals that are associated with a lower risk of developing some cancers and heart disease, and improved immunity.

 

Tomatoes offer fibre and vitamin C and an antioxidant known as lycopene (which gives the tomatoes their red colour). Lycopene functions as an antioxidant by preventing damage to our body’s cells, which may otherwise increase the risk of cancer.

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Note: Tomatoes are part of the nightshade family which some people believe trigger arthritis flares, but there’s limited scientific evidence to support this theory. However if you want to test the theory, try cutting these vegetables out from your diet to see if your symptoms improve. Simply replace the tomatoes in this recipe with other veggies.