Mediterranean seafood bowl (adapted from a Tom Kerridge Recipe )

This has to be one of our favourite 'fish stew' type recipes, the flavours are fantastic and you can do it all in one non-stick pan.

As Tom describes in his original recipe the key to this is to cut all the vegetables a similar size so they cook the same. The additon of chilli is purely optional but some chilli does add a lovely background warmth.

Serves: 4 people

Prep time: 20 minutes

Cooking time: 30 minutes

Ingredients:

• 1 tbsp olive/rape seed oil or low cal spray oil
• 2 med onions finely diced
• 2 med fennel bulbs finely diced, keep the fronds for decorating the finished dish
• 4 garlic gloves finely chopped
• 1 tsp fennel seeds
• 500ml fresh fish stock – see fish stock recipe
• 2 tins chopped tomatoes
• 2 red peppers finely diced
• 2 courgettes finely diced
• 2 red chillis, deveined, seeds removed and sliced – depending on your taste
• 100g mixed pitted olives, halved
• 1 ½ tbsp capers, drained
• 100g orzo pasta
• 400g smoked Haddock, Pollock or Cod
•  250g peeled raw king prawns
• Sea salt and black peppers for seasoning

Method

Heat the oil in the pan over a medium heat, add the onions and cook for 5-6 mins until they are starting to soften.

Add the diced fennel and garlic and cook for 4-5 mins, then add the fennel seeds.

Pour in the fish stock and tinnned tomatoes and bring to the boil.

Add the diced red peppers, courgettes, chilli if using, olives, capers and the orzo pasta.

Cook for 10-12 mins stiring frequently to ensure everything cooks evenly until the pasta is nearly cooked.

Tip in the smoked cod and prawns and season well, turn the heat down to low.

Simmer gently for 4-5mins so as not to overcook the fish and serve straight away.