Quick Seafood Stew

A zingy, tomato-based seafood stew packed with little bursts of flavour from the capers, olives and infused lemon. This weeknight dinner (which is low in fats and carbs) can easily be whipped up in less than 30 minutes. We used salmon, but any fish will work well. Don’t omit the garnish of chopped parsley at the end – it adds freshness and flavour to the overall dish.


  • For the cauliflower mash
  • 400g cauliflower florets
  • salt and white pepper
  • For the seafood ‘stew’
  • ¾ tin chopped tomatoes
  • 1 TB capers, drained
  • ½ lemon, sliced thinly
  • 2 fillets salmon (approx. 150g each)
  • 75g cooked mussels, thawed if using frozen
  • 6-8 pitted black olives, sliced
  • chopped parsley, to garnish


  1. For the mash, boil the cauliflower florets in salted water until tender. Drain and mash well. Season with salt and white pepper and mix well to combine. Set aside to keep warm.
  2. At the same time, heat the chopped tomatoes in a medium size along with the slices of lemon and the capers. Cook over moderate heat for 10-12 minutes until the mixture thickens and cooks down. Place the fillets of salmon into the tomato mixture and cover the pan with a lid. Cook for 10-12 minutes (this should be enough time to cook the salmon), then stir in the mussels and olives to warm through.
  3. Serve the salmon and sauce over the cauliflower mash and garnish with chopped parsley.



Calories Per Serving

475 kcal

Macros Per Serving


21 g

of which saturates

4 g


22 g

of which sugars

12 g


0 g


46 g


Fish, Molluscs