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Want a new recipe for the weekend that's shrimply the best?

Tomato, chilli, garlic & prawn stew offers the taste of seaside and the heat of sunshine - something I think we're all craving as temperatures take a nosedive🥶

The fresh red chilli also provides a lovely endorphin-kick - but I think it's your immune system, nervous system, bones and thyroid gland that are really going to smile when you eat this meal😃

That’s because prawns are a great source of protein, omega-3 fatty acids, iron, iodine, zinc, and selenium – all critical nutrient co-factors for thyroid hormone production and immune function. If you're worried about osteoporosis, prawns offer phosphorus, magnesium, vitamin D and calcium to benefit bone density. Best of all, the L-tyrosine, B12 and choline content in prawns may help enhance cognitive function, improving memory, focus, attention and feelings of pleasure (L-tyrosine increases neurotransmitters levels such as dopamine and noradrenaline, which are commonly depleted during stressful or challenging times).

Lots of health benefits....and not too many ingredients, A winning combination:)

Ingredients (Serves 4) :

1 tbsp olive oil

2 onions, sliced

3 garlic cloves (red or white), finely chopped

1 fresh red chilli, finely sliced.

2 x 440g cans of whole peeled tomatoes or 14oz fresh whole tomatoes, cut into chunks

1 cup / 8fl oz of white wine

2 cups / 16 fl oz vegetable or fish stock (you can make homemade fresh fish stock by gently simmering the prawn heads and shells for 30 minutes in 500ml filtered water)

1kg / 2 lbs raw unshelled prawns/shrimps, head and shells removed to make stock, or 500g / 1lb shelled prawn (if using shop-bought fish stock)

2 tbsp chopped flat-leaf parsley

Cracked / ground black pepper and sea salt


  • Heat a saucepan over medium heat. Add the oil, onions, garlic, fresh red chilli and cook, stirring occasionally, for 8 minutes or until soft and golden.

  • Add the tomatoes and crush with a fork or potato masher.

  • Add the wine and fish stock and simmer for 10-15 minutes until the tomatoes break down and it resembles a passata sauce.

  • Add the prawns and cook for 5 minutes or until they turn pink.

  • Add the parsley, pepper & sea salt and stir to combine.

  • Spoon into bowls and serve with new potatoes (linguini or rice) and green beans (or steamed green peas, steamed broccoli or baked fennel)

Get on this ‘Seafood diet’ - see the food and eat it!:)

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