Prawn & tomato stew with gremolata topping
A fish casserole with healthy prawns, topped with an Italian garnish of parsley and lemon zest – it’s low in fat and calories too
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Prep:10 mins
Cook:35 mins
- Serves 4
- Easy
Nutrition per serving
-
kcal 308
-
fat 7g
-
saturates 1g
-
carbs 29g
-
sugars 10g
-
fibre 5g
-
protein 22g
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salt 1g
Ingredients
- 500g new potatoes
- 2 tbsp olive oil
- 1 large onion, sliced
- 4 celery sticks, cut into pieces
- 2 garlic cloves, chopped
- 2 anchovy fillets, chopped
- pinch chilli flakes
- 400g can chopped tomatoes
- 250ml white wine
- 200ml vegetable stock
- 400g raw king prawns, peeled
- zest and juice 1 lemon
- 1 tsp salted baby caper, rinsed
- large handful parsley, chopped
- toasted bread, to serve
Method
Put the potatoes in a saucepan of cold salted water and bring to the boil. Reduce the heat to medium and simmer for 15-20 mins or until cooked but still firm. Drain and, when cool enough to handle, thickly slice.
Meanwhile, heat the oil in a large saucepan over a low-medium heat. Add the onion, celery, garlic, anchovy and chilli, season and cook for 8 mins or until softened. Increase the heat to medium-high, add the tomatoes, wine and stock, and cook for 15 mins. Add the prawns, lemon juice, capers and potatoes. Cook for 5 mins more, or until the prawns turn pink and are just cooked. Mix together the parsley and lemon zest, then scatter over the stew, then serve with toasted bread, for dunking.
