Garlic Chilli Prawns in Tomato Sauce is tasty healthy dish. Ready in just 20 minutes it's perfect for mid-week. The sauce uses fresh tomatoes with spring onions, garlic and herbs and a dash of Tobasco sauce for the chilli bit to spice things up.
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Recipe Tips and Variations
- I use large peeled and cooked prawns or shrimp in this garlic chilli prawns recipe. I find the larger ones have a lovely texture and don't get lost in the sauce like smaller prawn and shrimp do. Using cooked prawns means they need to be warmed through for just 6 - 7 minutes. Don't be tempted to overcook the prawns as they can go a bit rubbery in texture if cooked for a long time. Prawns or shrimp are a great low fat source of protein and help make this a healthy choice.
- I love the opportunity to cook with fresh tomatoes rather than tinned. When tomatoes are in season the flavour is especially good. You can of course use tinned tomatoes if you need to.
- Using fresh herbs will also really enhance the flavour. If you are using dried herbs, then use one teaspoon of dried herbs for every tablespoon of fresh herbs.
- I've cooked this dish loads of times over the years. One thing I've found is that the strength of Tobasco sauce gets stronger the longer you've had the bottle. I suggest adding just a teaspoon to start with. You can always add more if you'd like.
- If you'd like to add more vegetables, fresh spinach goes well. Stir it in at the end of the cooking time.
- Ideally, prawns should be defrosted in the fridge overnight. However, if you need to defrost them quickly, you can place them in a bowl and cover them with cold water. The cold water allows them to defrost without entering the warm danger zone when bacteria can form. This will take 15 - 20 minutes.
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What to serve with Spicy Prawns
The spiciness of the tomato sauce means it needs a side that has a blander taste. It goes best with pasta but you could also serve it with rice. Alternatively, fresh crusty bread is lovely to mop up all the sauce. I also like to serve this with a nice spoonful of creme fraiche over the top.
How to make it
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- Fry the Spring Onions and garlic in a large frying pan
- Add the diced tomatoes and simmer until they start to break down
- Stir in the flour coated prawns
- Season and add the tomato puree and tobasco sauce
- Stir in the coriander and parsley and simmer
- Serve with the pasta and a spoonful of creme fraiche on top
Sustainability
When shopping for fish, look for the Marine Stewardship Council logo. This label tells us that the fish has been sourced responsibly. The Marine Stewardship Council constantly monitors fish stocks in an effort to help preserve fish stocks for future generations. The Good Fish Guide will give you the latest information on fish stocks. Some varieties of prawns are more sustainable than others and the Marine Stewardship Council has some further information . There are also several online sustainable retailers of prawns that are ethically sourced and endorsed by the MSC.
Storing Prawn dishes
Prawns like other seafood should not be left out at room temperature. You can store y Prawns in a Tomato Sauce in the fridge for 1 - 2 days. It is lovely cold the next day for lunch or you can reheat it. When reheating, make sure it is piping hot before serving. As this recipe use the pink cooked prawns, the official advice is not to refreeze it.
"Recipe"
Garlic Chilli Prawns in Tomato Sauce
Ingredients
- 400 g pasta organic
- 250 g spring onions orgaic, diced
- 2 cloves garlic organic, peeled & crushed
- 800 g fresh tomatoes organic, diced
- 300 g prawns large, peeled and cooked
- 2 tbsp plain flour organic
- 1 dash salt
- 1 dash black pepper organic, fairtrade, frshly ground
- 2 tbsp tomato puree organic
- 1 tsp tobasco sauce
- 2 tbsp fresh coriander organic, chopped
- 3 tbsp fresh parsley organic, chopped
- 4 tbsp creme fraiche organic, to serve, optional
Instructions
- Put the pasta on to cook as per the packet instructions. Add the olive oil to the pan over a medium heat and fry the spring onions for 2 minutes. Add the garlic and fry for a further 30 seconds.
- Add the fresh tomatoes to the pan and simmer for 5 minutes
- Stir the flour into the prawns and add them to the pan. Stir into the tomatoes
- Season with salt and pepper and stir in the tomato puree and tobasco sauce. Taste to see if the sauce is spicy enough. Add the coriander and most of the parsley.
- Simmer the sauce for 6-7 minutes and serve with the pasta and a tablespoon of creme fraiche over the top. Sprinkle with the remaining parsley.
Notes
How to Store Prawns
Prawns like other seafood should not be left out at room temperature. You can store these Spicy Prawns in Tomato Sauce in the fridge for 1 - 2 days. It is lovely cold the next day for lunch or you can reheat it. When reheating, make sure it is piping hot before serving. As this recipe use the pink cooked prawns, the official advice is not to refreeze it.Nutrition per serving
The Nutritional Values are computer generated estimates based on industry standards and are provided as a helpful guide only.
Average Carbon Emissions
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