• ½ tsp saffron strands
  • 2 tbsp olive oil
  • 1 onion, halved and thinly sliced
  • 1 bulb fennel, thinly sliced, reserve the fronds for garnish
  • 2 large cloves garlic, 1 finely chopped and 1 halved
  • 390g carton Italian chopped tomatoes
  • 600ml hot fish stock, made with 1 stock cube
  • 260g boneless cod fillets, cut into chunks
  • 240g salmon fillets, cut into chunks
  • 180g raw king prawns
  • 4 slices sourdough bread, halved


  1. 1

    Place the saffron strands in a small heatproof bowl with 2 tbsp boiling water. Leave to soak for 5 minutes.

  2. 2

    Meanwhile, heat 1 tbsp oil in a large deep frying pan. Fry the onion and fennel over a medium-low heat for 5-6 minutes until softened, adding the chopped garlic after 3 minutes.

  3. 3

    Pour in the soaked saffron and water, tomatoes and stock and bring to the boil. Reduce the heat and add the cod, salmon and prawns. Simmer gently for 3-4 minutes, or until the fish is just cooked and the prawns are pink. Season to taste.

  4. 4

    Lightly toast the bread slices, then drizzle over the rest of the olive oil and gently rub the cut sides of the garlic halves over the toast. Serve the stew in shallow warmed bowls with the garlic toasts and garnish with the reserved fennel fronds.

Nutritional Details

Each serving provides
  • Energy 900kj 215kcal 11%
  • Fat 6.4g 9%
  • Saturates 1.1g 6%
  • Sugars 2.0g 2%
  • Salt 0.6g 10%

% of the Reference Intakes

Typical values per 100g: Energy 607kj/145kcal

Each serving provides

24.0g carbohydrate 2.1g fibre 14.3g protein

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