Quick prawn, fennel & tomato ragout

Gluten Free
Dairy Free
Health score
26%
Quick prawn, fennel & tomato ragout
20 min.
2
255kcal

Suggestions


Looking for a quick and delicious meal that packs a punch in flavor and nutrition? Our Quick Prawn, Fennel & Tomato Ragout is the perfect solution for busy weeknights or leisurely weekend lunches. This vibrant dish combines succulent prawns with the aromatic crunch of fennel and the sweetness of cherry tomatoes, making it a delightful explosion of flavors that will tantalize your taste buds.

Not only is this recipe incredibly easy to prepare, taking just 20 minutes from start to finish, but it's also gluten-free and dairy-free, making it suitable for a variety of dietary preferences. The use of fresh ingredients like red onion and fennel adds depth and richness, while the olives provide a lovely briny contrast that perfectly complements the natural sweetness of the tomatoes.

Imagine a dish so light yet satisfying that it’s equally great for lunch or dinner! It's versatile enough to serve over a bed of greens or paired with your favorite gluten-free grain for added texture. Plus, with only 255 calories per serving, you can enjoy this meal guilt-free. Gather your ingredients and get ready to impress not just yourself, but anyone lucky enough to share this scrumptious dish with you!

Ingredients

  • tbsp olive oil 
  •  onion red chopped
  • large fennel bulb sliced quartered
  • 395 cherry tomatoes canned
  • 200 shrimp cooked peeled
  • handful olive green black

Equipment

  • frying pan

Directions

  1. Heat the oil in a large pan.
  2. Add the onion and fennel and cook for 5 mins, stirring every so often.
  3. Add the tomatoes and seasoning, then bring to the boil. Cover and cook on a low heat for 10 mins until the fennel is tender, then stir in the prawns and warm through.
  4. Serve scattered with olives and the reserved fennel tops, roughly chopped.

Nutrition Facts

Calories255kcal
Protein35.7%
Fat31.78%
Carbs32.52%

Properties

Glycemic Index
36
Glycemic Load
3.35
Inflammation Score
-8
Nutrition Score
21.005651971568%

Flavonoids

Eriodictyol
1.26mg
Apigenin
0.01mg
Luteolin
0.1mg
Isorhamnetin
2.76mg
Kaempferol
0.38mg
Myricetin
0.04mg
Quercetin
12.82mg

Nutrients percent of daily need

Calories:255.2kcal
12.76%
Fat:9.55g
14.69%
Saturated Fat:1.43g
8.93%
Carbohydrates:21.98g
7.33%
Net Carbohydrates:15.71g
5.71%
Sugar:11.9g
13.22%
Cholesterol:161mg
53.67%
Sodium:359.9mg
15.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.14g
48.27%
Vitamin K:83.58µg
79.6%
Vitamin C:63.14mg
76.53%
Potassium:1263.5mg
36.1%
Phosphorus:344.15mg
34.42%
Copper:0.65mg
32.49%
Manganese:0.53mg
26.74%
Fiber:6.27g
25.1%
Vitamin A:1162.96IU
23.26%
Vitamin E:3.18mg
21.23%
Magnesium:79.26mg
19.82%
Folate:68.01µg
17%
Iron:2.92mg
16.23%
Calcium:160.98mg
16.1%
Vitamin B6:0.28mg
14.01%
Zinc:1.95mg
12.99%
Vitamin B3:1.89mg
9.43%
Vitamin B1:0.11mg
7.35%
Vitamin B5:0.6mg
5.96%
Vitamin B2:0.1mg
5.67%
Selenium:2.17µg
3.1%