Spanish rice with squid, prawn & fennel

If you can’t find squid ink, turn the rice yellow instead of black with a good pinch of saffron.

SERVES 4 PREP 20 mins COOK 45 mins MORE EFFORT

300g cleaned squid (ask your fishmonger to do this for you)

8 large king prawns, head and shell on

5 tbsp olive oil

1 tsp fennel seeds, toasted 1 lemon, juiced and zested 4 garlic cloves, sliced 2 onions, finely chopped 1 fennel bulb, half finely chopped, half finely sliced using a mandoline if you have one, fronds reserved 200g paella or risotto rice 125ml white wine 3 sachets squid ink (available from souschef.co.uk)

500ml chicken or fish stock chopped parsley, to serve 1 Slice the squid into rings and tip into a mixing bowl with the tentacles, prawns, 4 tbsp olive oil, fennel seeds, the lemon juice, half the garlic and some seasoning, then set aside.

2 Heat oven to 190C/170C fan/gas 6. Heat the remaining oil in a shallow, wide ovenproof pan. Fry the onions and chopped fennel for about 10 mins until soft and starting to turn golden, add the remaining garlic and cook for another 5 mins. Scatter in the rice, stir and cook until it just starts to crackle. Pour in the wine, ink and stock and bring up to a simmer, giving everything a gentle stir to incorporate the ink. Stir through most of the sliced squid, keeping a few rings and the tentacles back.

3 Transfer the pan to the oven, cook for 25 mins, then place the prawns and remaining squid on top and drizzle everything with the oil from the marinade. Put back in the oven for another 10 mins or until all the liquid has been absorbed and the rice and seafood are just cooked. Scatter over the sliced fennel and fronds, lemon zest, and the chopped parsley. Place in the middle of the table and let everyone help themselves.

GOOD TO KNOW healthy • low cal • 2 of 5-a-day

PER SERVING 473kcals • fat 17g • saturates 3g • carbs 49g • sugars 5g • fibre 5g • protein 24g • salt 0.7g