0
0 ITEM(S) - £0.00 GO

Menu

    • Wild Rice Courgette Fennel and Prawn Stir Fry

    Mark Sharron
    Easy
    15 minutes
    4
    Amount Per Serving: Calories 209; Fat 8.7g; Protein 27g; Carbohydrates 28.8g; Cholesterol 182.6mg; Calcium 114.8mg; Iron 1.4mg; Sodium 579.5mg
    Silky-soft green onions make this rice dish even better. The rice is a hearty base of garlicky sauteed prawns and courgette with herbed lemon sauce.
    1 rating
    layout 0 comment

    Ingredients

    • 200g peeled raw prawns
    • 2 tablespoons olive oil
    • 1 red onion, finely chopped
    • 3 courgette, diced
    • 1 fennel bulb, finely chopped
    • 225g mixed long-grain and wild rice
    • 900ml vegetable stock
    • 2 garlic cloves, finely chopped
    • salt and freshly ground black pepper
    • 1 tablespoon flat-leaf parsley, finely chopped
    • 4 lemon wedges, to serve

    Method

    • To make Tuna Fish Cakes, start by draining the canned tuna. 
    • While the rice is cooking, prepare the eel by grilling or frying it.
    • Put the tomato paste, olives, and butter into a blender or food processor and whizz until smooth.
    • Put the oats in the blender or food processor, slightly broken up.
    • Coat the fillets with the butter mixture while grilling.

    Frozen Prawns Products