Squid & prawn pilaf with parsley salsa
9
Points®
Total time: 2 hr 5 min • Prep: 20 min • Cook: 1 hr 45 min • Serves: 4 • Difficulty: Easy
Give seafood the slow treatment, too. Let the fragrant freshness transport you to a sun-kissed coast...
Ingredients
Squid, raw
250 g, hoods, cleaned
Calorie controlled cooking spray
4 spray(s)
Prawns, Raw
250 g, peeled, tails intact
Olive Oil
1 tablespoon(s)
Onion
1 medium, finely chopped
Fennel
1 individual, finely chopped
Celery, Raw
2 stick(s), chopped
Garlic
2 clove(s), crushed
Chilli flakes
½ teaspoon(s), level
Lemon
1 zest(s) of 1
White basmati rice, dry
225 g
Dry white wine
80 ml
Fish stock cube
1 cube(s), 580ml stock
Spring Onions
4 medium, thinly sliced
Parsley, fresh
15 sprig(s), fresh, chopped
Instructions
1
Cut the squid hoods in half lengthways. Lay the hood flat, inside up, and score the flesh in a crisscross. Cut into 3cm pieces.
2
Mist a large nonstick frying pan with cooking spray and place on a high heat. Add half the squid and prawns and cook for 2 minutes or until browned. Transfer to a slow cooker. Repeat with the remaining squid and prawns.
3
Heat half the oil in the same pan over a medium heat. Add the onion, fennel and celery, and cook for 5 minutes, or until softened. Add the garlic, chilli and half the lemon zest and cook for 1 minute, or until fragrant. Stir in the rice, wine and stock and bring to the boil.
4
Transfer to the slow cooker and cook, covered, on High for 45 minutes or Low for 11⁄2 hours. Stir once halfway through cooking.
5
Mix the spring onions, parsley, and the remaining lemon zest and oil in a bowl. Serve with the pilaf.
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