4 Serves
50 Mins
Twist the heads from the prawns, peel away the legs and shells while keeping the tails intact, and devein the prawns.
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Vitamin K
283 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
11 mg / 16 mgVitamin B5
3 mg / 5 mgVitamin B6
2 mg / 1.7 mgVitamin B12
10 µg / 2.4 µgFolate
213 µg / 400 µgCalcium
532 mg / 1,300 mgIron
18 mg / 18 mgMagnesium
262 mg / 420 mgPhosphorus
696 mg / 1,250 mgPotassium
2862 mg / 4,700 mgSodium
800 mg / 2,300 mgZinc
7 mg / 11 mgCopper
1 mg / 0.9 mgManganese
4 mg / 2.3 mgSelenium
53 µg / 55 µgFiber
6 g / 28 gSugar
13 g / 50 gSaturated Fat
3 g / 20 gCholesterol
186 mg / 300 mgCaffeine
0 mgNet Carbs
28 gAlcohol
0 g
Fry the prawn shells in 1 tablespoon of vegetable oil for 5 minutes until golden. Add the white wine, reduce by two-thirds, pour in the vegetable stock, and strain the liquid into a jug, discarding the shells.
Heat the remaining oil in a large Dutch oven. Add the sliced fennel, onion, and garlic, season with salt, and cook covered for 10 minutes until softened.
Peel and cut the potatoes into 2cm chunks. Boil in a pot of water for 5 minutes until partially tender, then drain using a colander.
Add orange zest, star anise, bay leaves, and harissa to the Dutch oven. Fry for 5-10 minutes until vegetables are golden, then stir in the tomato purée, canned tomatoes, and the prepared prawn stock. Simmer for 10 minutes.
Clean the mussels or clams, discarding any that do not close when tapped. Gently stir the potatoes, white fish fillets, and prawns into the stew. Cover and simmer for 3 minutes.
Add the mussels or clams, cover, and cook for 2 minutes until the shells open wide. Discard any unopened shells. Garnish with fresh thyme leaves.
Prepare the rouille by stirring the remaining harissa into the mayonnaise. Serve the stew in bowls topped with a dollop of rouille and crusty bread on the side.
81
g81
g36
g
French
Creole