Sizzling Spanish Fennel & Garlic Prawns

Last Updated 1st August 2019
Easy Prawn Recipes with Garlic

While Nutribuddy products are 100% vegan, we know that some of our customers are pescatarian and love nothing more than a tasty prawn dish. So, we thought we’d deliver and share this delicious, authentic Spanish-style prawn recipe!

Perfect as part of a tapas dish or as a main served with crusty bread, this is a nutritious, flavoursome meal for all the fish & prawn-lovers out there.

Plus, thanks to the addition of garlic and fennel, this dish packs a superfood punch! Fennel is quite literally packed with vitamin C for an immunity-boost, while garlic is a nutritional powerhouse, bosting anti-inflammatory, anti-oxidant and anti-bacterial properties amongst a long list of vitamins.

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Ingredients
Method
Nutritional Values

Easy Prawn Recipe Ideas

Sizzling Spanish Fennel & Garlic Prawns

Prep time: 15 minutes | Cook time: 15 minutes | Serves: 1 | Pescatarian

INGREDIENTS

- 1 tbsp coconut oil
- 2 cloves of garlic, finely sliced
- 1/2 bulb of fennel, sliced
- A few sprigs of parsley, chopped
- 1 cup vegetable stock
- 1 tsp tomato puree
- 4 ripe cherry tomatoes, halved
- 4 large prawns, butterfly cut
- 1/2 lemon

METHOD

  1. Heat 1 tbsp coconut oil in a saucepan and gently fry the garlic until golden.
  2. Add the fennel and parsley, reduce the heat to low and sauté for 10 minutes, or until soft.
  3. Add tomatoes to the pan with the stock & tomato puree.
  4. Bring to the boil, then simmer for 5 to 10 minutes, or until thickened.
  5. Add prawns to the pan and cook for 4 minutes, or until they’re cooked and pink.
  6. Stir through parsley leaves and season.
  7. Serve up your Spanish-style prawns with lemon wedges and crispy bread. Yum!

Nutritional Values

Typical Nutritional Values Per Serving
Energy kj 604
Energy kcal 145
Fat (g) 7.6
of which saturates (g) 5.3
Carbohydrates (g) 6.5
of which sugars (g) 5.6
Fibre (g) 3.7
Protein (g) 8.8
Salt (g) 2.3
Nutrient Breakdown Per 100g
Minerals & Trace Elements
Sodium (mg) 475
Potassium (mg) 374
Chloride (mg) 110
Calcium (mg) 26.4
Phosphorus (mg) 60
Magnesium (mg) 18.2
Iron (mg) 0.71
Zinc (mg) 0.48
Copper (mg) 0.1
Manganese (mg) 0.1
Selenium (ug) 5.9
Iodine (ug) 1.5
Vitamins
Vitamin A (ret eq) (ug) 69
Carotene (ug) 401
Vitamin E (mg) 1.1
Vitamin K 1 (ug) 11.3
Thiamin (B1 ) (mg) 0.13
Riboflavin (B2 ) (mg) 0.03
Niacin total(B3 ) (mg) 1.2
Niacin (mg) 0.63
Tryptophan (mg) 44
Pantothenic Acid (B5) (mg) 0.11
Vitamin B 6 (mg) 0.09
Folates (B9) Total (ug) 27.3
Vitamin B 12 (ug) 0.21
Biotin (B7) (ug) 1.8
Vitamin C (mg) 17.6

This easy fennel & garlic prawn recipe is bursting with flavour and is perfect for summer evenings or as part of a tapas dinner party!

If you’re trying to lead a healthier lifestyle but sometimes find it difficult to fit in freshly cooked meals, why not stock up on Nutribuddy shakes? They’re vegan, organic and nutritionally-complete, making them a great addition for those with a busy lifestyle who sometimes end up skipping meals.

We hope you enjoyed this delicious prawn recipe – check out more of our recipes here!


Stock image credit: UnsplashPexels & Pixabay

The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of Nutribuddy Ltd.

Author Bio!

Alice Nutribuddy Author Bio

Post by Alice

After graduating from University with a 1st class marketing degree, I ventured into the world of freelance marketing. I now work as Nutribuddy’s Marketing Assistant on all things content and social media! Originally from North Wales but now based in Chester, I spend my free time writing on my blog, hanging out with my sausage dog and travelling. As a self-confessed animal-lover who’s trying to lead an increasingly eco-friendly lifestyle, I’m super happy to be working with an ethical, cruelty-free and vegan brand like Nutribuddy!