Mediterranean Diet Prawn Gravy

Dive into a taste of coastal elegance with this Mediterranean Diet Prawn Gravy—a wholesome, flavor-packed dish that effortlessly blends tangy, briny, and savory notes. Perfect for a healthy yet indulgent meal, this recipe features succulent prawns simmered in a luscious tomato-based sauce infused with garlic, onion, red bell pepper, capers, and black olives. A splash of dry white wine and a squeeze of fresh lemon juice elevate the dish with bright, zesty undertones, while aromatic oregano and parsley bring a Mediterranean flair. Ready in just 45 minutes, this one-pan wonder is ideal for weeknight dinners or entertaining guests. Serve it over fluffy rice, al dente pasta, or with crusty bread to soak up every drop of the vibrant gravy. It's a must-try for seafood lovers and adherents of the Mediterranean diet seeking a nutritious yet decadent main course.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams prawns, peeled and deveined
• 2 tablespoons extra virgin olive oil
• 4 cloves garlic, minced
• 1 medium onion, finely chopped
• 1 medium red bell pepper, diced
• 400 grams canned crushed tomatoes
• 100 milliliters dry white wine
• 250 milliliters chicken or vegetable broth
• 2 tablespoons capers, rinsed
• 1 medium lemon, juiced
• 100 grams black olives, pitted and sliced
• 1 teaspoon dried oregano
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Start by heating the olive oil in a large skillet over medium heat.

Step 2

Add the minced garlic and chopped onion to the skillet. Sauté for about 3 minutes, or until the onion becomes translucent and fragrant.

Step 3

Toss in the diced red bell pepper and continue to sauté for another 2 minutes, until the pepper begins to soften.

Step 4

Pour the dry white wine into the skillet, stirring constantly. Allow it to simmer for 2 minutes to cook off the alcohol.

Step 5

Add the canned crushed tomatoes, chicken or vegetable broth, capers, lemon juice, black olives, and dried oregano.

Step 6

Mix well and season with salt and black pepper. Let the sauce simmer on low heat for about 10 minutes, stirring occasionally.

Step 7

Meanwhile, rinse and pat dry the prawns. Once the sauce has simmered, add the prawns to the skillet.

Step 8

Cook the prawns in the sauce for about 4-5 minutes, or until they turn pink and are cooked through.

Step 9

Adjust the seasoning with additional salt and pepper, if necessary.

Step 10

Remove the skillet from the heat and garnish the dish with freshly chopped parsley before serving.

Step 11

Serve hot over rice, pasta, or with crusty bread to soak up the delicious sauce.

Nutrition Facts

Serving size	(1706.1g)

Amount per serving	% Daily Value*
Calories	1220.5

Total Fat 48.6g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat g
Cholesterol 945mg	0%
Sodium 5647.1mg	0%
Total Carbohydrate 62.8g	0%
Dietary Fiber 16.2g	0%
Total Sugars 29.6g
Protein 132.3g	0%

Vitamin D 0IU	0%
Calcium 464.6mg	0%
Iron 9.5mg	0%
Potassium 3403.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.9%

Protein: 43.5%

Carbs: 20.6%