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The Essential Diabetes Cookbook
by Antony Thompson
Normally this fish and potato stew uses floury potatoes, but here I use new; it would also be served with a saffron mayonnaise or an aioli but you'll have to make do with a delicious saffron yogurt, unless, of course, you can be good and use only a scant amount of aioli.
Serves 4


    For the saffron yogurt:
    • small pinch of saffron, soaked in about
    • 2 tablespoons hot fish stock
    • 4 oz non-fat natural Greek yogurt
    • 1/4 cup leftover mashed potato
    • juice and zest of 1 lemon
    • 2 garlic cloves, crushed
    • 1 tablespoon extra virgin olive oil
    • freshly ground white pepper

    For the stew:
    • spray olive oil
    • 4 shallots, thinly sliced
    • 3 garlic cloves, thinly sliced
    • sprig of thyme
    • 1 bay leaf
    • 1/2 cup dry white wine
    • 2 cups fish stock or dashi stock
    • 1/2 Ib new potatoes, halved
    • 1 lb mixed fish fillets (cod, monkfish, mullet) cut into 1 in pieces
    • 1 lb mussels, cleaned
    • 3/4 cup peas, frozen or fresh
    • 1/2 Ib leeks, chopped


1. Whisk together all the saffron yogurt ingredients.

2. Heat a large saucepan and spray it with oil, add the shallots, garlic, thyme, and bay leaf and cook for 5 minutes over medium heat. Add the wine, stock, and potatoes and cook gently until the potatoes are tender.

3. Add the fish, mussels, peas, and leeks and cook vigorously for 5 minutes until the mussels have fully opened (discard any that have not). Serve, topping each individual bowl with a dollop of the saffron yogurt.

Variations:  Normally the solids are removed just before serving and kept warm while mayonnaise is whisked into the liquid to thicken it. For a healthier way to thicken your stew, make a cornstarch paste and stir it in just before serving.

Amount per portion: Energy 282 cals, Protein 32.5g, Fat 7.0g, Saturated fat 1.4g, Carbohydrate 21.1g, Total sugars 5.9g, Fiber 4.2g, Salt 1.72g, Sodium 675mg



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