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Recipe Of The Week - Slow Cooker South-western Seafood Stew

03.11.2015

The fresh flavours of the lime and coriander give a real lift to this rich and hearty stew. Whack it on in the morning and leave to infuse, ready to devour at the end of a long day.

If you don't own a slow cooker, there are a number of guidelines you can work with to ensure this dish comes out just as well from the oven:

  • Use about a third more stock than this recipe states
  • Change step 2 to pre-heating your oven to 163 degrees Celsius and cook your covered dish in the oven for 1 hour 50 minutes
  • Change step 4 to adding the fish to your dish and cooking for a further 15 minutes (at the same temperature), or until the fish is tender and cooked through. If the fish is not cooked at the end of the cooking time, add more time in 15-minute increments until the fish is thoroughly cooked through.

 

Serves 4

‚ÄčIngredients

  • 2 tbsp olive oil
  • 1 large onion, chopped
  • 4 garlic cloves, finely chopped
  • 1 yellow pepper, deseeded and chopped
  • 1 red pepper, deseeded and chopped
  • 1 orange pepper, deseeded and chopped
  • 450g tomatoes, peeled and chopped
  • 2 large mild green chillies, chopped
  • finely grated rind and juice of 1 lime
  • 2 tbsp chopped fresh coriander, plus extra leaves for garnish
  • 1 bay leaf
  • 450ml fish, vegetable or chicken stock
  • 450g mullet fillets
  • 450g raw prawns
  • 225g prepared squid
  • pepper

 

Method

  1. Heat the oil in a saucepan. Add the onion and garlic and cook over a low heat for 5 minutes, stirring occasionally. Once softened, add the peppers, tomatoes and chillies to cook, again stirring occasionally for 5 minutes. Stir in the lime rind and juice along with the chopped coriander and bay leaf. Pour in the stock and bring to the boil, stirring occasionally.
  2. Transfer the mixture to the slow cooker, cover and cook on LOW for 7 ½ hours.
  3. Once your stew has been cooking for 7 hours, skin the fish fillets (if necessary) and cut the flesh into chunks. Peel and devein the prawns. Cut the squid into rings, halve the tentacles or leaving them whole.
  4. Add the seafood to the stew, season with freshly milled black pepper and cook on high for 30 minutes, or until the fish is tender and cooked through.
  5. Remove and discard the bay leaf and serve immediately with freshly chopped coriander to garnish. 

 

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