Italian seafood pot

Name: Italian seafood pot
Cook time: 30 min
Total time: 30 min
Cuisine: European, Italian, Mediterranean
Ingredients: 1 tbsp mild olive oil; 2 medium onions, finely diced; 2 medium fennel bulbs, finely diced, fronds reserved; 4 garlic cloves, finely chopped; 1 tsp fennel seeds; 1/2 tsp dried chilli flakes; A big pinch of saffron strands; 500mI fresh fish stock; 2 x 400g tins chopped tomatoes; 2 large courgettes, finely diced; 80g pitted kalamata olives, halved; 1.5 tbsp baby capers; 100g orzo pasta; 400g smoked cod fillet, cut into 2cm slices; 250g raw tiger prawns, peeled and deveined, leaving the tail on; Sea salt; freshly ground black pepper

4 steps

Cook:30min

This relatively quick one-pot wonder locks in all the flavours of the Med, packing in the taste of great summer holidays! The trick is to cut all the veggies about the same size so they cook evenly, but be careful not to overcook them - you want them to retain some bite. Smoked cod adds another layer of amazing flavour.

Updated at: Thu, 17 Aug 2023 05:32:15 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories410.2 kcal (21%)

Total Fat13.2 g (19%)

Carbs39.3 g (15%)

Sugars11 g (12%)

Protein39.2 g (78%)

Sodium1503.5 mg (75%)

Fiber8.8 g (32%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 Tbspmild olive oil

2onions

medium, finely diced

2fennel bulbs

medium, finely diced, fronds reserved

4garlic cloves

finely chopped

1 tspfennel seeds

½ tspdried chilli flakes

saffron strands

500 mifish stock

fresh

2 x 400gtins chopped tomatoes

2courgettes

large, finely diced

80gpitted kalamata olives

halved

1 ½ Tbspbaby capers

100gorzo pasta

400gsmoked cod fillet

cut into 2cm slices

250graw tiger prawns

peeled and deveined, leaving the tail on

sea salt

freshly ground black pepper

Instructions

Step 1

1 a Heat the oil in a large non-stick frying pan over a medium-high heat. Add the onions and cook for 5—7 minutes or until softened, adding a splash of water if they start to stick.

Step 2

2. Toss in the diced fennel and garlic and cook for 4-5 minutes or until starting to brown. Add the fennel seeds, chilli flakes and saffron, stir well and cook for 1 minute.

Step 3

2. Pour in the fish stock, tip in the tinned tomatoes and bring to the boil. Add the courgeftes, olives, capers and orzo, stir well and reduce to a gentle simmer. Cook for 10—12 minutes or until the pasta is nearly cooked.

Step 4

2. Add the smoked cod slices, tiger prawns and some salt and pepper. Stir well and cook for about 5 minutes, until the seafood is just cooked. Taste to check the seasoning and serve in warmed bowls, sprinkled with the reserved fennel fronds.