Chopping

Ingredients

  • 2 teaspoons olive oil
  • 1 medium brown onion (150g), chopped coarsely
  • 1 baby fennel bulb (130g, trimmed, chopped coarsely
  • 3 cloves garlic, crushed
  • 6 medium tomatoes (1kg), chopped coarsely
  • 425g can crushed tomatoes
  • 1/2 cup (125ml) dry white wine
  • 1 cup (375ml) fish stock
  • 2 cooked blue swimmer crabs (700g) 500g uncooked large king prawns
  • 450g white fish or game fish, such as tuna steaks
  • 400g clams, rinsed
  • 150g scallops
  • 1/2 cup coarsely chopped fresh basil 1/2 cup coarsely chopped fresh flat leaf parsley

Instructions

Step 1 – Heat oil in large saucepan cook onion, fennel and garlic, stirring, until onion softens. Add fresh tomato cook, stirring, about 5 minutes or until pulpy. Stir in undrained crushed tomatoes, wine and stock reduce heat, simmer, covered, 20 minutes.

Step 2 – Meanwhile, remove back shell from crabs discard gray gills. Rinse crab, using a sharp knife, chop each crab into four pieces. Shell and devein prawns, leaving tails intact. Chop fish into 2cm pieces.

Step 3 – Add clams to pan; simmer, covered, about 5 minutes or until clams open (discard any that do no). Add remaining seafood cook, occasionally stirring, about 5 minutes or until seafood has changed in color and is cooked as desired. Remove from heat; stir in herbs.

Place light vinaigrette ingredients in a screw-top jar and shake well.

Serves 4 per serving
13.1g carbohydrates, 6.4g fat, 1476kJ (352 cal), 54.2g protein