Scampi provençal

    50 min

    The ideal accompaniment to this stylish dish is a simple salad of sliced tomatoes drizzled with a little vinaigrette and served on a bed of fresh baby spinach leaves – perfect for a quick supper.

    39 people made this

    Serves: 4 

    • 1 tbsp extra virgin olive oil
    • 1 large onion, chopped
    • 1 bulb of fennel, chopped
    • 1 large garlic clove, crushed
    • 1 can chopped tomatoes, about 400 g
    • 120 ml (4 fl oz) fish stock, preferably home-made
    • ½ tbsp fennel seeds
    • finely grated zest and juice of ½ orange
    • pinch of saffron threads
    • 250 g (8½ oz) long-grain rice
    • 400 g (14 oz) peeled raw scampi (langoustines)
    • salt and pepper
    • fresh basil leaves to garnish

    Prep:25min  ›  Cook:25min  ›  Ready in:50min 

    1. Heat the oil in a large non-stick frying pan with a tight-fitting lid. Add the onion, fennel and garlic and cook over a moderate heat, stirring occasionally, for 5 minutes or until softened but not browned. Add the tomatoes with their juice, the stock, fennel seeds, and orange zest and juice, and season with salt and pepper to taste. Bring to the boil, stirring, then reduce the heat to low and half cover the pan. Simmer for 12 minutes.
    2. Meanwhile, crumble the saffron threads into a saucepan of boiling water. Add the rice and boil for 10–12 minutes, or according to the packet instructions.
    3. Bring the tomato sauce back to the boil. Place the scampi on top of the sauce, cover the pan tightly and cook over a low heat for 3–4 minutes or until the scampi are cooked through and opaque. Do not boil the mixture or the scampi may toughen.
    4. Drain the rice and divide among serving bowls. Spoon in the scampi and tomato sauce. Sprinkle with basil and serve at once.

    Some more ideas

    This combination of seafood and tomatoes also makes a delicious sauce for 400 g (14 oz) wholemeal spaghetti. * For tuna provençal, make the tomato sauce and, just before serving, stir in 2 cans tuna in spring water, about 200 g each, drained and flaked. This makes a great sauce for cooked pasta shells. Serve garnished with fresh dill. * If you can't find scampi, you can use peeled raw tiger or king prawns, scallops or 400 g (14 oz) shellfish cocktail mix. * For extra flavour, add a pinch of crushed dried chillies with the tomatoes. Or, stir in 3–4 diced canned anchovy fillets.

    Plus points

    Called scampi in Italy, but known in Britain by their French name, langoustine, or as Dublin Bay prawns, this crustacean is a rich source of vitamin E. Vitamin E is actually a group of several related compounds which have powerful antioxidant properties. * The vitamin C in tomatoes is concentrated in the jellylike substance surrounding the seeds. Vitamin C is an important nutrient for maintaining immunity and healthy skin. * Fennel seeds are thought to aid digestion, and fennel tea is often recommended to ease flatulence.

    Each serving provides

    Excellent source of niacin, vitamin B1, vitamin B6, vitamin B12. Good source of copper, iron, selenium, vitamin C, vitamin E, zinc. Useful source of calcium, folate, potassium.

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