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.
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