SERVES: 4
CALORIES/ SERVING: 255
WW POINTS PER SERVING: 5
PREPARATION TIME: 15 MINUTES
COOKING TIME: 30 MINUTES
- 12 fresh mussels
- 1 onion, thinly sliced
- 1 garlic clove, crushed
- 450g (1 lb) tomatoes, skinned, seeded and chopped
- 150ml(1/4 pint) dry white wine
- 150ml (1/4 pint) fish stock
- 1 tbsp chopped fresh dill
- 2 tbsps chopped fresh rosemary
- 1 tbsp tomato puree
- 450 ( 1lb) monkfish fillet, skinned and cut into large chunks
- 8 jumbo prawns, peeled
- 225g (8oz) squid, cleaned and cut into rings
- salt and freshly ground black pepper
1. To clean the mussels, put in a large bowl and scrape well under cold running water (discard any that are open). Rinse until there is no trace of sand in the bowl. Preheat a large non-stick saucepan, add the onion and dry- fry for 3-4 minutes. Add the garlic and tomatoes and cook
for a further 3-4 minutes.
2. Add the white wine, fish stock, herbs, tomato puree and season with salt and black pepper. Bring to the boil, then lower the heat and simmer for a further 5 minutes. A Add the monkfish and simmer for 5 minutes. Add the prawns and squid and simmer for a further 5 minutes. Add the prepared mussels, cover the pan, and cook for 3-4 minutes until the shells open. Discard any mussels that do not open. Ladle the stew into a bowl and serve at once.
