Information
Sea Food Stew
Ingredients
900g (2lb) mussels, washed and debearded
115g (4oz) crabmeat, fresh or defrosted
4 x 15ml spoon (4 tablespoons) olive oil
1 aubergine, roughly sliced
2 courgettes, roughly sliced
1 red pepper, cored, deseeded and roughly sliced
1 green pepper, cored, deseeded and roughly sliced
1 onion, chopped
115g (4oz) button mushrooms, halved
1 x 425g can chopped tomatoes
125ml (4 fl oz) red wine
salt and pepper
Preparation
Heat the oil in a large pan.
Add all the vegetables and cook for 2-3 minutes.
Add the tomatoes, wine and seasoning.
Cover and simmer for 10 minutes.
Stir in the crabmeat, add the mussels and cook for 4-6 minutes until the mussels have opened (discard any mussels that remain closed once cooked).
Serve immediately.
Serves 4
Nutritional values per portion (approx) 387 Kilocalories; 37g Protein; 17g Carbohydrate; 17g Fat; 4g Fibre.
Tip - Crab claws, langoustines or chunky white fish can be used with, or instead of the suggested shellfish.