Prawns casserole

Ingredients

• 15 ml (1 tablespoon)plain flour
• 250 gsole fillets
• 250 gcod fillets
• 60 g (4 tablespoons)butter
• 30 ml (2 tablespoons)olive oil
• 2onions
• 2 clovesgarlic
• 250 gtuna
• 1green pepper
• 1 cantinned tomatoes
• 250 gshrimp
• 300 gprawns
• 240 ml (1 cup)white wine
• 1 pinchsalt
• ½ teaspoonblack pepper
• ½ teaspoondried basil
• 1 pinchchilli flakes
• ¼ teaspoonsaffron threads
• 36olives

Instructions

1. 1

   Coat the fish

   Season the flour with the pinch of salt on a plate. Coat the sole and cod pieces, then shake off any excess flour.

2. 2

   Brown the fish

   Melt 30 g of the butter with the olive oil in a large frying pan over a medium heat. Once the foaming subsides, add the sole and cod and cook for 5 minutes, turning and stirring occasionally, until lightly and evenly browned. Lift the fish out with a slotted spoon and place it in a large flameproof casserole.

3. 3

   Cook the vegetables

   Add the remaining butter to the pan and melt it over a medium heat. When the foaming subsides, add the onions and garlic and cook for 5–7 minutes, stirring now and then, until soft and translucent but not browned. Add the tuna, green pepper, tinned tomatoes with their juice and prawns, stir, and cook for 3 minutes. The ingredient list also includes shrimp, but the method does not specify when to add them.

4. 4

   Add wine and seasoning

   Stir in the wine, black pepper, basil, chilli flakes and saffron, then bring the mixture to the boil, stirring occasionally. Add the olives and stir. Take the pan off the heat, pour its contents into the casserole and mix well with the fish.

5. 5

   Simmer the casserole

   Set the casserole over a very low heat and cook gently for 20 minutes, or until the fish flakes apart. Serve.

What is a seafood casserole?

A seafood casserole is a gently cooked combination of fish and shellfish, often brought together in a savoury sauce. This version builds a tomato and white wine base, with saffron, olives and several kinds of seafood.

The supplied description presents it as a dish celebrating the variety of the sea, with prawns as a particular favourite. It recommends boiled rice and green salad alongside.

Nutrition and macros by portion

The nutrition label shows one serving as written: 435 calories, 43g protein, 14g carbs, 22g fat.

The fish, tuna and shellfish provide most of the protein, while the flour, tomatoes and onions contribute carbohydrates. Butter and olive oil account for much of the fat. Serve a moderate helping with green salad and boiled rice to make a balanced plate, adjusting the rice to suit your appetite.

Coating and browning the fish

Light coating: dusting the sole and cod with seasoned flour helps them brown in the butter and oil. Shake off loose flour so it does not collect in the pan.

Gentle handling: the fish is delicate, so turn it carefully as it browns. It will cook further in the casserole later.

Building the sauce

Soft onions: cook the onion and garlic until translucent, not golden, to keep their flavour mild and sweet.

Tomato and wine: the tinned tomatoes and white wine make the cooking liquid, while basil, pepper, chilli and saffron season it. The method calls for mushrooms, but they are not in the supplied ingredient list, so they are not included here.

Keeping the seafood tender

Short pan cook: the seafood and tomato mixture cooks for just 3 minutes before it is combined with the browned fish. Avoid extending this stage, as the fish will continue cooking in the casserole.

Low simmer: keep the heat gentle for the final 20 minutes. The stated doneness cue is fish that flakes apart; vigorous boiling can break the pieces up sooner.

Timing the casserole

Prepare first: chop the vegetables and have the fish coated before heating the pan, as the cooking stages follow one another without a long pause.

Check the finish: the recipe gives 20 minutes for the casserole to simmer, but also asks you to cook until the fish flakes. Use that texture cue as well as the stated time.

Serving suggestions

Rice: boiled rice is suggested in the recipe description and makes a simple base for the tomato and wine sauce.

Fresh side: serve with a green salad for contrast. The description also suggests a dry white wine alongside.

Recipe notes & tips

• Cut the sole and cod into similar-sized pieces so they brown at about the same rate.
• Use a flameproof casserole that is large enough to hold the fish and sauce without crowding.
• Stir gently after adding the fish back so the fillets keep their shape.
• Keep the heat low during the final simmer and check that the sauce is not boiling hard.
• Check the olives for stones before serving if they are not pitted.

Variations

• Add the listed shrimp: include them with the prawns when the recipe adds the shellfish.
• Adjust the chilli: use less for a milder casserole or a little more for extra heat.
• Change the herbs: replace the basil with an equal amount of dried oregano.
• Choose pitted olives: use them for easier serving at the table.
• Serve with bread: offer crusty bread instead of rice to mop up the sauce.

Common mistakes to avoid

• Leaving excess flour on the fish: shake it off so it does not form a thick coating in the pan.
• Browning the onions: cook them only until soft and translucent, as directed.
• Boiling the casserole hard: lower the heat so the fish cooks gently and stays in pieces.
• Cooking by the clock alone: check that the fish flakes apart before serving.
• Assuming mushrooms are included: they appear in the method but not the ingredient list, so check the source recipe before adding any.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 2 days. Reheat gently in a pan until piping hot throughout, adding a splash of water if the sauce has thickened; avoid repeated reheating.

Frequently asked questions