Sea bass & seafood Italian one-pot
Ingredients
- Step 1 2 tbsp olive oil
- Step 2 1 fennel bulb , halved and sliced, fronds kept separate to garnish
- Step 3 2 garlic cloves , sliced
- Step 4 ½ red chilli , chopped
- Step 5 250g cleaned squid , sliced into rings
- Step 6 bunch basil , leaves and stalks separated, stalks tied together, leaves roughly chopped
- Step 7 400g can chopped tomato
- Step 8 150ml white wine
- Step 9 2 large handfuls of mussels or clams
- Step 10 8 large raw prawns (whole look nicest)
- Step 11 4 sea bass fillets (about 140g/5oz each)
- Step 12 crusty bread , to serve
Calories: 329
Carbohydrate: 7 g
Protein: 45 g
Fat: 11 g
Cook time: 60 minutes
Prep time: 15 minutes
Total time: 75 minutes
Servings: 4
TAGS
Dinner
Main course
Italian
Josh Eagleton
2 of 5-a-day
30-60 minute
4 serving
400 kcal or less
Barney Desmazery
Bouillabaisse
Fish casserole
Fish stew
Good for you easy cooking
Iron
Italy
Low calorie
Main
Night in
One-pot
Over an hour
Relaxed
Saturday
Seafood
shellfish
Weekend
Directions
- Step 1 Heat the oil in a large saucepan with a tight-fitting lid, then add the fennel, garlic and chilli. Fry until softened, then add the squid, basil stalks, tomatoes and wine. Simmer over a low heat for 35 mins until the squid is tender and the sauce has thickened slightly, then season.
- Step 2 Scatter the mussels and prawns over the sauce, lay the sea bass fillets on top, cover, turn up the heat and cook hard for 5 mins. Serve scattered with the basil leaves and fennel fronds, with crusty bread.