• 2 medium onions, chopped
  • 3 cloves of garlic, crushed
  • 1/2 large green capsicum sliced
  • 25 ml olive oil
  • 1 tbsp chopped flat leaf parsley
  • pinch of saffron
  • 100 g potatoes, diced
  • 1 bay leaf
  • 4 peppercorns
  • 2 large juicy ripe tomatoes, chopped
  • 1 tsp tomato paste
  • 75 ml dry white wine
  • 80 g squid, cleaned
  • 8 clams or cockles
  • 150 g oily fish like mackerel, swordfish or tuna
  • 150 g white fish
  • 60 g raw prawns
  • 4 mussels
  • freshly ground black pepper
  • 1 tsp chopped fresh coriander


  1. Slowly sweat off the onion, garlic and green capsicum in the olive oil for about 10 minutes. After sweating, cover to stew very gently for about 15 minutes, stirring occasionally. This breaks down the green pepper to a more palatable form.
  2. Add the parsley, saffron, potatoes, bay leaves, peppercorns, tomatoes, tomato paste, wine and water. Cover and simmer for ten minutes.
  3. Add the squid and clams or cockles and simmer for another ten minutes.
  4. Add the fish, prawns and mussels in layers. Don’t stir this as you’ll want the fish to cook in the broth.
  5. Sprinkle with freshly ground black pepper, cover and cook for about ten minutes or until the fish is cooked through and the mussels and clams or cockles are open. Discard any that don’t open.
  6. Ladle the stew gently into vat-sized bowls and sprinkle with the chopped coriander.
  7. Serve with bread.

Prepared by:
Ivonne Nathan
Culinary Skills Teacher
Trade Skills and Vocational Learning
Canberra Institute of Technology

For further information on courses in culinary
visit cit.edu.au phone (02) 6207 3188 or
email [email protected].

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