Prawns provençale

3saves
1hour5min


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A low-fat protein source, prawns provide a good amount of B vitamins. They're also mineral-rich, supplying valuable amounts of phosphorus and magnesium.

Janet Mitchell

Ingredients
Serves: 4 

  • 1 red capsicum, cut lengthways into flat strips
  • 1/2 teaspoon Tabasco sauce
  • 3 teaspoons olive oil
  • 1⅓ cups rice
  • Salt
  • 1 small onion, finely chopped
  • 2 cloves garlic, crushed
  • 1 small bulb fennel (trimmed) or 1 large stalk celery, cut into 1cm pieces
  • 2/3 cup canned no-added-salt chopped tomatoes
  • 1/2 cup chicken stock
  • 3/4 teaspoon grated orange zest
  • 500g medium green prawns, peeled and deveined
  • Freshly ground black pepper
  • 4 sprigs fresh dill or fennel

Directions
Preparation:30min  ›  Cook:35min  ›  Ready in:1hour5min 

  1. Preheat the griller. Place the capsicum strips, skin-side-up, on the griller tray and grill 10 cm from the heat for 12 minutes or until the skin is blackened. When the capsicum strips are cool enough to handle, peel and transfer to a food processor or blender. Add the Tabasco sauce and 1 teaspoon of the oil, and purée.
  2. Meanwhile, bring 4 cups water to the boil in a large saucepan. Add the rice and a pinch of salt. Reduce to a simmer, cover and cook for 15 minutes or until the rice is tender. Drain and keep warm.
  3. Heat the remaining oil in a large nonstick frying pan over moderate heat. Add the onion and garlic and cook for 5 minutes or until soft. Add the fennel and cook for 7 minutes or until tender. Stir in the tomatoes, stock, orange zest and a pinch of salt. Bring to the boil, reduce to a simmer, cover and cook for 5 minutes.
  4. Add the prawns to the pan and cook for 4 minutes or until just cooked through. Stir the capsicum purée into the pan. Top with a good grinding of pepper and serve with the rice and a garnish of dill sprigs.

Did you know?

Prawns contain a considerable amount of omega-3 fatty acids – less than fatty fish such as herring, but more than lean fish like ling, jewfish or john dory. Omega-3s seem to make blood platelets less ‘sticky’ – that is, less likely to form artery-clogging plaques.

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