Scampi provençale

    40 minutes

    The ideal accompaniment to this stylish dish is a simple salad of sliced tomatoes drizzled with a little vinaigrette and served on a bed of fresh baby spinach leaves – perfect for a quick dinner.

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    Serves: 4 

    • 1 tbsp extra virgin olive oil
    • 1 large onion, chopped
    • 1 fennel bulb, chopped
    • 1 large garlic clove, crushed
    • 1 can chopped tomatoes (about 400 g)
    • ½ cup (125 ml) fish stock
    • 2 tsp fennel seeds
    • finely grated zest and juice of ½ orange
    • salt and pepper
    • pinch of saffron threads
    • 1 cup (200 g) long-grain white rice
    • 400 g peeled raw scampi or large raw prawns
    • fresh basil leaves to garnish

    Preparation:15min  ›  Cook:25min  ›  Ready in:40min 

    1. Heat the oil in a large non-stick frying pan with a tight-fitting lid. Add the onion, fennel and garlic and cook over a medium heat, stirring occasionally, for 5 minutes or until softened but not browned. Add the tomatoes, stock, fennel seeds and orange zest and juice, then season to taste. Bring to the boil, stirring, then reduce the heat to low and half cover the pan. Simmer for 12 minutes.
    2. Meanwhile, crumble the saffron threads into a saucepan of boiling water. Add the rice and boil for 10–12 minutes, or according to the packet instructions.
    3. Bring the tomato sauce back to the boil. Place the scampi on top of the sauce, cover the pan tightly and cook over a low heat for 3–4 minutes or until the scampi are cooked through and opaque. Do not allow the mixture to boil or the scampi may toughen.
    4. Drain the rice and divide among serving bowls. Spoon in the scampi and tomato sauce. Sprinkle with basil and serve at once.

    Some more ideas…

    This combination of seafood and tomatoes also makes a delicious sauce for 400 g spaghetti or linguine. * Tuna Provençale Make the tomato sauce and, just before serving, stir in 2 cans tuna in spring water (about 180 g each), drained and flaked. This makes a great sauce for cooked pasta shells. Serve garnished with fresh dill. * If you can't find scampi, you can use peeled raw prawns, scallops or 400 g shellfish cocktail mix. * For extra flavour, add a pinch of chilli flakes with the tomatoes. Or, stir in 3–4 chopped canned anchovy fillets. * If you can't find a fennel bulb, add 4 celery stalks and increase the amount of fennel seeds to 3 tsp.

    Health points

    Scampi is a rich source of vitamin E. Vitamin E is actually a group of several related water-insoluble compounds that have powerful anti-oxidant properties. * The vitamin C in tomatoes is concentrated in the jellylike substance surrounding the seeds. Vitamin C is an important nutrient for maintaining immunity and healthy skin. * Fennel seeds are thought to aid digestion, and fennel tea is often recommended to ease flatulence.

    Each serving provides

    GI estimate medium.

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