Winter Warmer Fish Stew

Winter is the season where we crave a hot, hearty meal that makes us feel warm after a chilly day. We usually go for a nice beef or chicken stew, but we decided to mix it up and make a fish stew instead. And although I wish we lived by the coast and could grab our seafood from a local vendor on the shore, we make do with what we can get locally here in Guelph. So grab some mussels, prawns, white fish and whip up this little Winter Warmer Fish Stew tonight!

100g of all natural chorizo (chopped)

1 tbsp + 1 tsp olive oil

1 cup of onion, diced

2 cups fennel, diced

4 cloves garlic, diced

2 tbsp tomato paste

14 oz can of chopped tomatoes

1 can cannelloni beans (drained and rinsed)

4 cups fish stock (vegetable or chicken is fine but won’t create the same rich fish flavour)

1 cup of dry white wine (or you can use additional stock here if needed)

1 tsp fish sauce

8 oz firm white fish (think halibut, cod, mahi mahi, tilapia etc)

1lb mussels, fresh (which yields about 1/3 of a pound of raw mussels, no shell)

1lb prawns (deveined, shells off)

1/4 cup parsley roughly chopped

salt and pepper to salt

1 lemon

1) In a large pan, brown chorizo in a 1 tsp of olive oil. Make sure the chorizo casing is removed and once browned, set aside. Wipe any fat left in the skillet. 

2) In the same pan heat 1 T olive oil on med high heat. Add fennel, stirring often for 3-4 minutes then add in the onion and saute on medium-low heat until tender (about 10 minutes) and add garlic for final 2 mins of cooking. Increase the heat to high and add the tomato paste. Stir constantly until the colour of the paste darkens slightly (2-3 mins).

3) Turn the heat back to medium-high and add the white wine (or sub in 1 cup broth). The alcohol should evaporate after about 2 mins. At this point add the chicken stock, tomatoes, browned chorizo, and fish sauce and bring to a boil (this is a great time to add salt and pepper to taste). 

4) Add fish, prawns, and mussels (in that order, stirring for about 2-3 mins before each new addition). Once you have added the mussels, cover the pan with a lid until and cook until all fish is cooked through and mussels open (less than 8 mins)

5) Finish with a good squeeze of lemon (to taste). Then add in your cup of cannelloni beans and sprinkle with parsley to serve!

Macronutrient Breakdown (per serving):

Calories-466

Fat-16g

Carbohydrates-36g

Protein-45g

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