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.
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.
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.