Seafood, tomato and cannellini bean stew in a bowl served with bread and salad

This is the ultimate dinner party dish. Not only is it a crowd pleaser that has people requesting the recipe, but the sauce can be made earlier in the day. The original recipe from a friend used squid but we like a mixture of white fish and prawns. The cannellini beans make it a filling dish and provide a fab source of calcium. Designed to serve communal style, pop it in the middle of the table with crusty garlicky sourdough and a salad. It serves four generously.

You will need

  • 6 anchovy fillets finely chopped
  • 8 cloves of garlic finely chopped
  • 2 tsp of fennel seeds ground coarsely
  • 6-8 small dried chillies ground coarsely (or 1-2 teaspoons chilli flakes)
  • ½ tsp maldon sea salt
  • Bunch of continental parsley finely chopped
  • 2 fillets of blue eye cod (or other firm white fish) chopped into 2-3 cm chunks
  • 500 g raw prawn meat
  • 1.2 kg of tinned tomatoes
  • 800 g of cooked cannellini beans (canned is fine)
  • 250 ml of white wine
  • 4 tbsp extra virgin olive oil
  • Freshly cracked pepper

What you do

Fry the anchovies and half the garlic in 2 tbsp of olive oil until golden. Add the tinned tomatoes and the salt, bring to the boil and break up the tomatoes. Simmer for an hour to reduce while breaking the tomatoes down further so the sauce is not too chunky. Finally, add the cannellini beans and heat through. The sauce can be cooked at any time.

15 minutes before you’re ready to serve:
Heat the sauce and bring to a simmer. In another large frying pan, fry the rest of the garlic, fennel seeds and chillies in 2 tbsp of olive for 1 minute, then add the fish and prawns. Cook the seafood for a few minutes with the spices, then add the wine and half the parsley. Once the wine has reduced by about 50%, transfer the entire contents of the pan to the simmering tomato sauce and stir through. Add the remaining parsley and serve with freshly cracked pepper.

Join the conversation! 3 Comments

  1. […] Anchovies – these tiny fish are rich in omega-3 fatty acids and add depth of flavour to sauces such as in our Seafood, Tomato and Cannellini Bean Stew. […]


  2. Nice recipe

    Liked by 1 person


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Dinner, Lunch, Rice, Grains & Pulses, Seafood, Spicy


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