Quick Seafood Stew

Preparation time: 10 minutes
Cooking time: 20 minutes
Makes: 4 main-dish servings

Ingredients:

• 500g all-purpose potatoes, peeled and cut into 1/2-inch pieces
• 1 can (400g) chunky tomatoes with olive oil, garlic, and spices
• 1 can (400g) chicken broth or 1-3/4 cups homemade broth
• 1/3 cup dry white wine
• 1-1/3 tbsps Fibresure
• 16 large mussels, scrubbed and de-bearded
• 16 large prawns, shelled and de-veined, with tail part of shell left on, if you like
• 1 piece cod fillet (12 ounces), cut into 2-inch pieces
• 1 tbsp chopped fresh parsley leaves

Directions:

In 2L saucepan, heat potatoes and enough water to cover to boiling over high heat. Reduce heat to low; cover and simmer until potatoes are tender, 5 to 8 minutes; drain.

Meanwhile, in 5L Dutch oven, heat tomatoes with their liquid, broth, wine, and Fibresure to boiling over high heat. Add mussels; reduce heat to medium. Cover and simmer until mussels open, 3 to 5 minutes, transferring mussels to bowl as they open. Discard any mussels that do not open.

Add prawns and cod to Dutch oven; cover and cook until shrimp and cod are just opaque throughout, 3 to 5 minutes. Add potatoes and mussels; heat through. Sprinkle with parsley.

Per serving:

About 305 calories (15 percent calories from fat), 35g protein, 28g carbohydrate, 5g total fat (0g saturated), 136mg cholesterol, 965mg sodium, 6g fibre.