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Photo of Squid & prawn pilaf with parsley salsa by WW

Squid & prawn pilaf with parsley salsa

9
Points® value
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.

Notes

An extra squeeze of zingy lemon juice really makes the flavour pop

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