Sea Bass & Seafood Italian One-pot
This flavorful seafood stew is a celebration of fresh ingredients and vibrant flavors. Tender squid, juicy mussels, succulent prawns, and flaky sea bass come together in a rich tomato and white wine sauce infused with the aromatic essence of fennel, garlic, and basil. The dish is a true delight for seafood lovers, and each spoonful reveals a medley of textures and tastes that will transport you to the coast with every bite. Serve this sumptuous stew with crusty bread for a satisfying and delicious meal.
— Constant Cookbook
Ingredients
- 2 tbsp olive oil
- 1 fennel bulb , halved and sliced, fronds kept separate to garnish
- 2 garlic cloves , sliced
- ½ red chilli , chopped
- 250g cleaned squid , sliced into rings
- bunch basil , leaves and stalks separated, stalks tied together, leaves roughly chopped
- 400g can chopped tomatoes
- 150ml white wine
- 2 large handfuls of mussels or clams
- 8 large raw prawns (whole look nicest)
- 4 sea bass fillets (about 140g/5oz each)
- crusty bread , to serve
Instructions
- 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.
- 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.
Cook Time
45M
Prep Time
PT15M
Yield
Serves 4
Nutrition
- Calories: 329 calories
- Fat Content: 11 grams fat
- Saturated Fat Content: 2 grams saturated fat
- Carbohydrate Content: 7 grams carbohydrates
- Sugar Content: 4 grams sugar
- Fiber Content: 2 grams fiber
- Protein Content: 45 grams protein
- Sodium Content: 1 milligram of sodium
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