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French-style seafood stew

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  • High in protein
  • High in dietary fibre
  • No added sugar
  • Wheat free
  • Soy free
  • Sesame free
  • Peanut free
  • Nut free
  • Lactose free
  • Gluten free
  • Egg free
  • Dairy free

Loaded with seafood and veggies, this French-style stew is a must-try. Serve it with crusty bread to make the most of the delicious sauce.

  • Serves4
  • Cook time30 minutes
  • Prep time15 minutes


  • 1 tbs olive oil
  • 1 fennel, thinly sliced, fronds reserved
  • 1 celery stick, thinly sliced
  • 1 carrot, finely chopped
  • 1 leek, pale section only, thinly sliced
  • 2 garlic cloves, crushed
  • 1/2 cup (125ml) dry white wine (optional)
  • 6 vine-ripened tomatoes, finely chopped
  • 1 orange, zested, juiced
  • 2 tbs tomato paste
  • 6 cups (1.5L) fish stock or vegetable stock
  • 4 thyme sprigs
  • 1 Coles Fresh Tasmanian Salmon Portion Skin Off, coarsely chopped
  • 1 firm white fish fillet, coarsely chopped
  • 500g raw banana prawns, peeled leaving tails intact, deveined
  • 200g Coles Deli Thawed Squid Rings
  • 200g blue mussels, scrubbed

Nutritional information

Per Serve: Energy: 1570kJ/376 Cals (18%), Protein: 38g (76%), Fat: 13g (19%), Sat fat: 3g (13%), Carb: 20g (6%), Sugar: 17g (19%), Fibre: 8g (27%), Sodium: 1654mg (83%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Heat oil in a heavy-based casserole pot or large saucepan over medium-high heat. Add the sliced fennel, celery and carrot and cook, stirring, for 5 mins or until the fennel softens.
  2. Step 2

    Add the leek and garlic and cook, stirring, for 2 mins or until leek softens. Add the wine, if using, and bring to a simmer. Cook for 2 mins or until the wine reduces by half. Add the tomato, orange zest, orange juice and tomato paste and stir to combine. Add the stock and thyme and bring to a simmer. Cook, stirring occasionally, for 10 mins or until the tomato is tender and the mixture thickens slightly.
  3. Step 3

    Add the combined fish, prawns, squid and mussels. Cover and cook for 10 mins or until the fish is just cooked through and the mussels open (discard any unopened mussels).
  4. Step 4

    Sprinkle the stew with the reserved fennel fronds and season to serve.
    Serve with aioli and sourdough.