Mediterranean salmon and prawn stew

CategoryDifficultyBeginner

Meal prep and freeze ahead our Mediterranean salmon and prawn stew to make weekday dinner quick and easy.

Yields1 Serving
Prep Time20 minsCook Time40 minsTotal Time1 hr
 150 g skinless salmon fillets
 500 g medium green prawns, peeled, deveined, tails intact
 1 lemon, rind finely grated, juiced
 1 tbsp finely chopped fresh continental parsley
 2 garlic cloves, sliced
 1 celery stick, thinly sliced
 1 carrot, peeled, finely chopped
 1 small fennel, trimmed, finely chopped
 1 leek, trimmed, halved, thinly sliced
 400 g can baby roma tomatoes
 1 long fresh red chilli, finely sliced
 2 tbsp baby capers, drained
 4 anchovies, drained, finely chopped
 125 ml white wine
 750 ml Massel vegetable stock
 Crusty bread, to serve
 Small basil leaves, to serve
 Extra lemon zest, to serve
 Extra baby capers, to serve
1

Place the salmon, prawns, lemon rind and parsley in a large sealable glass or plastic container.

2

Place the garlic, celery, carrot, fennel, leek, tomatoes, chilli, capers, anchovy, wine and stock in another large sealable glass or plastic container.

3

Freeze containers for up to 3 months or until the night before cooking. Defrost overnight in the fridge.

4

Place the contents of the vegetable container in a large heavy-based saucepan. Bring to the boil over medium heat. Reduce heat to low and simmer for 30 minutes or until thickens slightly and vegetables are tender. Add the contents of the seafood container and cook for a further 7-10 minutes or until cooked through. Top with the extra lemon zest and extra fried capers. Serve with crusty bread and basil leaves, if using.

Ingredients

 150 g skinless salmon fillets
 500 g medium green prawns, peeled, deveined, tails intact
 1 lemon, rind finely grated, juiced
 1 tbsp finely chopped fresh continental parsley
 2 garlic cloves, sliced
 1 celery stick, thinly sliced
 1 carrot, peeled, finely chopped
 1 small fennel, trimmed, finely chopped
 1 leek, trimmed, halved, thinly sliced
 400 g can baby roma tomatoes
 1 long fresh red chilli, finely sliced
 2 tbsp baby capers, drained
 4 anchovies, drained, finely chopped
 125 ml white wine
 750 ml Massel vegetable stock
 Crusty bread, to serve
 Small basil leaves, to serve
 Extra lemon zest, to serve
 Extra baby capers, to serve

Directions

1

Place the salmon, prawns, lemon rind and parsley in a large sealable glass or plastic container.

2

Place the garlic, celery, carrot, fennel, leek, tomatoes, chilli, capers, anchovy, wine and stock in another large sealable glass or plastic container.

3

Freeze containers for up to 3 months or until the night before cooking. Defrost overnight in the fridge.

4

Place the contents of the vegetable container in a large heavy-based saucepan. Bring to the boil over medium heat. Reduce heat to low and simmer for 30 minutes or until thickens slightly and vegetables are tender. Add the contents of the seafood container and cook for a further 7-10 minutes or until cooked through. Top with the extra lemon zest and extra fried capers. Serve with crusty bread and basil leaves, if using.

Mediterranean salmon and prawn stew

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