Mediterranean Diet Prawn Gravy
Dive into the bold, zesty flavors of the Mediterranean with this Prawn Gravy recipe, a perfect choice for fans of the Mediterranean diet! Juicy, tender prawns are simmered in a vibrant sauce of crushed tomatoes, fragrant garlic, and a splash of dry white wine, complemented by briny capers, black olives, and fresh lemon juice. Enhanced with herbs like oregano and parsley, this dish delivers a rich, aromatic experience in every bite. Ready in just 45 minutes, it’s a beautifully balanced, light yet flavorful option that pairs effortlessly with rice, pasta, or crusty bread for a satisfying meal. Ideal for seafood lovers, this Mediterranean-inspired prawn dish is a celebration of wholesome ingredients and savory goodness!
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Recipe Information
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
Instructions
Start by heating the olive oil in a large skillet over medium heat.
Add the minced garlic and chopped onion to the skillet. Sauté for about 3 minutes, or until the onion becomes translucent and fragrant.
Toss in the diced red bell pepper and continue to sauté for another 2 minutes, until the pepper begins to soften.
Pour the dry white wine into the skillet, stirring constantly. Allow it to simmer for 2 minutes to cook off the alcohol.
Add the canned crushed tomatoes, chicken or vegetable broth, capers, lemon juice, black olives, and dried oregano.
Mix well and season with salt and black pepper. Let the sauce simmer on low heat for about 10 minutes, stirring occasionally.
Meanwhile, rinse and pat dry the prawns. Once the sauce has simmered, add the prawns to the skillet.
Cook the prawns in the sauce for about 4-5 minutes, or until they turn pink and are cooked through.
Adjust the seasoning with additional salt and pepper, if necessary.
Remove the skillet from the heat and garnish the dish with freshly chopped parsley before serving.
Serve hot over rice, pasta, or with crusty bread to soak up the delicious sauce.
Nutrition Facts
Calories |
1220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.6 g | 62% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 945 mg | 315% | |
| Sodium | 5647 mg | 246% | |
| Total Carbohydrate | 62.8 g | 23% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 29.6 g | ||
| Protein | 132.3 g | 265% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 465 mg | 36% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 3403 mg | 72% | |
*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.
