Mixed Seafood Braise Serves 6
Ingredients:
- 340g (12oz) cod fillets, defrosted, skinned and cubed
- 170g (6oz) cocktial prawns, defrosted
- 3 king scallops, defrosted and sliced
- 225g (8oz) Bantry Bay mussels, debearded and scrubbed
- 1 15ml spoon (1 tbsp) sunflower oil
- 1 clove garlic, crushed
- 1 medium onion, peeled and sliced
- 340g (12oz) tomatoes, skinned and chopped
- 150ml (5fl oz) red wine
- salt and freshly milled black pepper
- 1 15ml spoon (1 tbsp) fresh chopped parsley, to garnish
Method
- Heat the oil in a large shallow pan. Cook the garlic and onion until slightly soft.
- Stir in the tomatoes, tomato puree and wine and simmer for about 10 minutes to make a rich sauce.
- Add the cod fillets, cover and cook for 5 minutes.
- Add the prawns and mussels. Cover and cook for a further 5 minutes, stirring occasionally.
- Stir in the scallops, cook for 2-3 minutes. Remove and discard any mussels that have not opened. Season to taste.
- Sprinkle with parsley and serve hot with pasta, rice or crusty bread.
NUTRITIONAL VALUES PER 100g (approx) 66 Kilocalories: 9g Protein; 2g Carbohydrate; 1g Fat; 0g Fibre.
Recipe kindly donated by The Seafish Industry
