Mediterranean prawn stew

Mediterranean prawn stew | Easy Food

Serves 4

2 tbsp olive oil
500g raw frozen prawns, defrosted
1 large onion, chopped
5 garlic cloves, crushed
1 red pepper, deseeded and chopped
2 x 400g tins of chopped tomatoes
120ml water
1 tsp cumin
½ tsp smoked paprika
1 tsp dried chilli flakes, or more to taste
Handful of fresh parsley, chopped
Salt and black pepper

To serve:
Garlic bread
Lemon wedges

  1. Preheat the oven to 190˚C/170˚C fan/gas mark 5.
  2. In a large frying pan, heat one tablespoon of oil and cook the prawns for 1-2 minutes until barely pink. Remove and set aside.
  3. Add the remaining oil to the same pan and cook the onion, garlic and red pepper over a medium-high heat for 4-5 minutes, stirring regularly. Add the tomatoes and water. Simmer for 10 minutes, stirring occasionally.
  4. Reduce the heat to medium and return the prawns to the pan. Stir in the cumin, paprika, chilli flakes and parsley and season well.
  5. Transfer everything to an ovenproof dish and cover tightly with tin foil. Bake the stew for eight minutes.
  6. Serve hot with crusty garlic bread and some lemon wedges.

Per serving 275kcals, 9.9g fat (1.8g saturated), 16.1g carbs, 7.8g sugars, 31.3g protein, 4g fibre, 0.320g sodium