Normandy fish stew

Gluten Free
Health score
26%
Normandy fish stew
40 min.
4
266kcal

Suggestions


Warm up with the comforting flavors of this Normandy Fish Stew, a dish that perfectly balances the richness of seafood with the creamy indulgence of crème fraîche. Inspired by the coastal cuisine of Normandy, this gluten-free stew is an absolute treat for seafood lovers, featuring succulent mussels and sustainably sourced white fish. The dish is incredibly easy to prepare, ready in just 40 minutes, making it an ideal option for a weeknight meal or a special dinner gathering.

The combination of fresh mussels, leeks, and mushrooms creates a delicate yet flavorful base, while the addition of cider or white wine adds a lovely depth to the broth. The fish is gently poached to perfection, ensuring it remains moist and tender. The finishing touch of flat-leaf parsley brings a refreshing herbaceous note that ties everything together beautifully. Whether served on its own or with a side of waxy potatoes like Pink Fir Apple, this dish will leave you craving more.

Not only is this stew a feast for the senses, but it’s also a light and nourishing option that’s full of protein, healthy fats, and a delightful balance of flavors. It’s the kind of dish that feels like a cozy hug in a bowl—simple, satisfying, and utterly delicious!

Ingredients

  • 500 mussels cleaned (discard any that don't close when tapped on the sink)
  • 300 ml wine 
  • large knob butter 
  •  leek cleaned sliced
  • 100 crimini mushrooms halved
  • 150 ml crème fraîche 
  • fillet fish fillet white (plaice would be perfect)
  • small bunch flat parsley chopped

Equipment

  • bowl
  • frying pan
  • colander

Directions

  1. Place mussels and cider or wine in a wide, shallow pan. Cover and place on a high heat for 3-4 mins, shaking pan a few times until mussels have opened. Tip into a colander over a bowl to catch the juices. Discard any that have not opened.
  2. Place the pan back on the heat with a large knob of butter. Sizzle the leeks for 8 mins until soft, then add the mushrooms.
  3. Add the mussel cooking liquid and crme frache and bubble down for 5 mins to reduce by half. Turn down the heat and add the fish. Cover and gently poach for 10 mins until cooked, then carefully lift out. Stir through the mussels and parsley and heat through.
  4. If you want, place the fish back in the pan to serve from the table or place a piece of fish in each serving bowl and spoon everything else around it. Delicious served with boiled waxy potatoes, such as Pink Fir Apple.

Nutrition Facts

Calories266kcal
Protein19.37%
Fat54.2%
Carbs26.43%

Properties

Glycemic Index
44.75
Glycemic Load
3.38
Inflammation Score
-9
Nutrition Score
28.445652137632%

Flavonoids

Malvidin
0.05mg
Catechin
0.59mg
Epicatechin
0.42mg
Hesperetin
0.3mg
Naringenin
0.29mg
Apigenin
30.7mg
Luteolin
0.16mg
Kaempferol
1.41mg
Myricetin
2.22mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:265.77kcal
13.29%
Fat:13.05g
20.07%
Saturated Fat:6.7g
41.86%
Carbohydrates:14.32g
4.77%
Net Carbohydrates:12.9g
4.69%
Sugar:4.26g
4.74%
Cholesterol:51.15mg
17.05%
Sodium:250.09mg
10.87%
Alcohol:7.84g
100%
Alcohol %:3.73%
100%
Protein:10.49g
20.98%
Vitamin K:255.91µg
243.73%
Vitamin B12:7.78µg
129.6%
Manganese:2.53mg
126.66%
Selenium:37.41µg
53.45%
Vitamin A:2402.55IU
48.05%
Vitamin C:29.72mg
36.02%
Iron:4.67mg
25.97%
Phosphorus:223.79mg
22.38%
Folate:86.51µg
21.63%
Vitamin B2:0.36mg
21.1%
Potassium:578.91mg
16.54%
Magnesium:55.14mg
13.78%
Copper:0.27mg
13.5%
Vitamin B3:2.49mg
12.46%
Vitamin B1:0.18mg
11.76%
Vitamin B6:0.23mg
11.53%
Zinc:1.72mg
11.47%
Calcium:112.02mg
11.2%
Vitamin B5:0.98mg
9.8%
Vitamin E:1.13mg
7.56%
Fiber:1.42g
5.68%