Prawns with Peppers and Tomatoes on a Bed of Rocket
Juicy prawns, colourful vegetables and a punchy red wine and tomato sauce: this dish is a real showstopper for dinner without keeping you tied to the stove. A bed of fresh rocket underneath adds a gently peppery contrast that pairs beautifully with the savoury pan of prawns. Since it comes without any pasta or rice, feel free to help yourself to a generous portion. A little freshly shaved Parmesan on top turns it into a proper treat.
Ingredients
- 1 bunch rocket
- 400 g prawns, king prawns or large shrimp work well
- 1 onion
- 1 garlic clove
- 1 red chilli
- 250 g peppers, any colour
- 250 g cherry tomatoes
- 100 ml red wine
- 2 tbsp tomato purée
- 2 tbsp soy sauce
- 1 tbsp olive oil
- salt
- pepper
- chilli powder
- Parmesan, freshly grated, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 370 kcal | 740 kcal |
| Carbohydrates | 14 g | 28 g |
| Protein | 38 g | 76 g |
| Fat | 11 g | 22 g |
| Fibre | 4 g | 8 g |
| of which sugar | 8 g | 16 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- If using frozen prawns, let them thaw, then rinse well. Season with salt, pepper and a little chilli powder.
- Finely dice the onion, garlic and the deseeded chilli. Cut the peppers into small pieces and halve the cherry tomatoes.
- Heat 1 tbsp olive oil in a pan. Gently sweat the onion, garlic and chilli.
- Add the prawns and fry for about 4 minutes. Lift them out of the pan and set aside briefly.
- Add the peppers to the pan and cook for 3 to 5 minutes.
- Return the prawns to the pan and deglaze everything with the red wine. After about 1 minute, stir in the tomato purée and soy sauce, then taste and adjust.
- Add the cherry tomatoes and let everything simmer for 2 minutes. Season with more salt and pepper if needed.
- Wash the rocket and arrange it on plates. Spoon the prawns and vegetables on top. If you like, grate over some fresh Parmesan to finish.
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Nutrition facts per serving (estimate)
| Calories | 370 kcal |
|---|---|
| Carbohydrates | 14 g |
| Protein | 38 g |
| Fat | 11 g |
| Fibre | 4 g |
| of which sugar | 8 g |
Frequently asked questions
Can I use fresh prawns instead of frozen?
Yes, fresh prawns work just as well. Simply skip the thawing step.
What can I use instead of red wine?
You can swap the red wine for vegetable stock if you'd rather cook without alcohol.
Is this recipe really low carb?
Yes, it skips sides like pasta or rice and comes to roughly 14 g of carbs per portion, mostly from the vegetables. Nutrition figures are estimates.
Can I leave out the chilli?
Of course. Just leave out the fresh chilli and chilli powder, or reduce the amount to suit your taste.
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