Spanish Prawns

SERVES: 2 + PREPARATION TIME: 30 MINUTES

Ingredients 1 teaspoon extra-virgin olive oil 1⁄2 white onion, finely sliced 2 garlic cloves, finely sliced 2 tablespoons tomato paste 60 ml (2 fl oz/ 1⁄4 cup) white wine 1 × 400 g (14 oz) tin chopped tomatoes sea salt and freshly ground black pepper 400 g (14 oz) raw prawns (shrimp), tails on 60 g (2 oz) Greek feta 2 tablespoons chopped flat-leaf (Italian) parsley

Method

1. Preheat the oven to 190°C.

2. Warm the olive oil an ovenproof frying pan set over a medium heat, add the onion and cook, stirring, until translucent, about 3–4 minutes. Add the garlic to the pan and cook, stirring, for a further 2 minutes, then add the tomato paste and cook for another 1 minute.

3. Pour the white wine into the pan and stir to deglaze, then bring to a simmer and cook until reduced by half. Add the chopped tomatoes and simmer for a further 10 minutes, until the sauce is thickened and reduced. Remove the pan from the heat and season to taste with salt and pepper.

4. Arrange the prawns over the tomato sauce mixture evenly and crumble over the feta, then transfer the pan to the preheated oven and cook for 10 minutes, or until the prawns are cooked through.

5. To serve, divide the prawns and sauce among bowls and scatter over the freshly chopped parsley (alternatively, take the pan to the table and serve it from there).

Kelly says…

I adore Spanish food and fell in love with this quintessentially Spanish dish in Ibiza. It’s full of delicious flavours and is low in carbohydrates yet is also filling due to the prawn’s high protein content.

Kelly’s nutritional tip…

Consisting of 85 per cent water, rich in calcium and iron, low in fat and containing roughly 15 g (1⁄2 oz) of protein each, prawns are a great source of vitamins and nutrients and an excellent alternative to meat.