French prawn stew

    1 hour

    Seafood stews from the Mediterranean basin are frequently accented with the liquorice-like taste of fennel.

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    Serves: 4 

    • 1 red capsicum, cut lengthwise into flat panels
    • 1⁄2 teaspoon Tabasco sauce
    • 1 tablespoon olive oil
    • 1 small onion, finely chopped
    • 2 cloves garlic, finely chopped
    • 1 small bulb fennel, trimmed and cut into 2-cm pieces
    • 2⁄3 cup canned no-added-salt tomatoes, chopped with their juice
    • 1⁄2 cup (125 ml) salt-reduced chicken stock
    • 3⁄4 teaspoon grated orange zest
    • 500 g medium green prawns, peeled and deveined
    • 4 slices French or Italian bread, toasted

    Preparation:25min  ›  Cook:35min  ›  Ready in:1hour 

    1. Preheat grill. Grill capsicum pieces, skin side up, 10 cm from heat for 12 minutes or until skin is blackened. Place in paper bag to cool, then peel and transfer to a food processor. Add the Tabasco sauce and 2 teaspoons oil, and purée.
    2. Meanwhile, in large non-stick frying pan, heat the remaining 2 teaspoons oil over moderate heat. Add the onion and garlic and sauté for 5 minutes or until soft. Add the fennel and cook for 7 minutes or until tender.
    3. Stir in the tomatoes, stock and orange zest. Bring to boil, reduce to a simmer, cover and cook for 5 minutes. Add the prawns to the pan and cook for 4 minutes or until just cooked through. Stir roasted pepper purée into pan. Serve the stew with toast.

    Health tip

    Fennel is a prime source of vitamin C. In this aromatic dish, you will also get omega-3 fatty acids from the prawns and more vitamin C from the tomatoes, capsicum and onion, as well as some folate and vitamins E and B6.

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