Breakfast Recipe - Seafood Stew with Tomato & Basil Rice

Seafood Stew & Tomato Basil Rice

Seafood Stew

I made this recently and it went down a real treat. This is a great evening recipe for the whole family and contains a nice even balance of protein, fats and carbs. I try to limit red meat to just morning meals and so this fish stew is great as an alternative to lamb or beef.

Fish Stew

First chop the vegetables to be slow cooked in a large pot. You’ll need:

  • White Onions
  • White Cabbage
  • Leeks
  • Spinach

Coat the pot with olive oil and cook the vegetables on a low heat. Place a lid over the pot to help the steaming process, allowing the vegetables to soften. Add salt and pepper liberally and keep stirring in.

Once the vegetables have started to soften add a cup of double cream. If you’re looking to keep calories low you can omit the cream altogether. If you’re conscious about calories then make sure you measure out the cream in a jug. Once the cream has been added, add the butterbeans as well and stir together.

Keep adding salt and pepper to taste. Once the vegetables are very soft as the seafood medley mixture and stir in. The low heat is key as it will keep the fish tender and stop the squid and prawns from going rubbery.

Tomato & Basil Rice

Coat a pan with a thin layer of olive oil and add crushed garlic. Chop up 2-3 medium tomatoes and place in the pan. Allow the tomatoes to soften before adding a tin of chopped plum tomatoes. Add salt and fresh chopped basil and leave to simmer until the sauce starts to thicken.

Mix in scoops of cooked basmati rice in to the pan and stir in. Once the rice and sauce are fully mixed together add more fresh basil as garnish.


If you’d like to enjoy this meal as part of a calorie controlled plan, you can change the amounts of ingredients to suit your needs by using the spreadsheet below.

Seafood Stew Recipe