Seafood stew

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 swordfish steaks

400g clams, rinsed

150g scallops

1/2 cup coarsely chopped fresh basil 1/2 cup coarsely chopped fresh flat leaf parsley

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.

2 Meanwhile, remove back shell from crabs discard grey 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.

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 colour and is cooked as desired. Remove from heat; stir in herbs.

serves 4

13.1g carbohydrates, 6.4g fat, 1476kJ (352 call), 54.2g protein.