300g prawns, squid or lobster tail (or a mixture of all three)
3 tbsp olive oil
2 garlic cloves, chopped
500g tomatoes, peeled and chopped
handful flat-leaf parsley, chopped, plus extra to serve
700g firm, non-oily fish fillets (such as monkfish, sea bass, grouper, hake), cut into large pieces
3 fresh bay leaves
400g plain couscous
1 tbsp good-quality extra virgin olive oil
Separate the tentacles of the squid (if using) from the body, remove the heads and cut the bodies into rings.
Heat the oil in a large saucepan over a medium heat, add the garlic, tomatoes and parsley, and lightly cook for 3 mins. Add the fish and seafood, bay leaves and enough water to cover. Cook gently for 12–15 mins.
Meanwhile, put the couscous in a bowl and add 280ml cold water. Cover with a clean tea towel and allow the grains to swell, about 15 mins. Stir through the extra virgin olive oil.
Put the couscous on a platter and spoon over the fish stew. Garnish with parsley and adjust the seasoning if necessary.
PER SERVING (6)
483 kcals • fat 10g • saturates 2g • carbs 57g • sugars 4g • fibre 4g • protein 40g • salt 0.3g