- Cook Time: 20 mins
- Serving: 4 Persons
Nutrition facts (per portion)
- Calories: 473
- Carbohydrate Content: 49g
- Fat Content: 17g
- Fiber Content: 5g
- Protein Content: 24g
- Saturated Fat Content: 3g
- Sodium Content: 0.7g
- Sugar Content: 5g
Spanish rice with squid, prawn & fennel Recipe
Spanish rice with squid, prawn & fennel is a Healthy one-pot recipe for 4 people, takes only 45 mins; recipe has squid, king prawns and olive oil.
- Olive Oil - 5 tbsp olive oil
- Onion - 2 onions, finely chopped
- Parsley - chopped parsley, to serve
- Lemon - 1 lemon, juiced and zested
- Garlic Cloves - 4 garlic cloves, sliced
- Fennel Bulb - 1 fennel bulb, half finely chopped, half finely sliced using a mandoline if you have one, fronds reserved
- Risotto Rice - 200g paella or risotto rice
- White Wine - 125ml white wine
- Squid - 300g cleaned squid (ask your fishmonger to do this for you)
- Fish Stock - 500ml chicken or fish stock
- Fennel Seeds - 1 tsp fennel seeds, toasted
- King Prawns - 8 large king prawns, head and shell on
- Squid Ink - 3 sachets squid ink (available from souschef.co.uk)
- Slice the squid into rings and tip into a mixing bowl with the tentacles, prawns, 4 tbsp olive oil, fennel seeds, the lemon juice, half the garlic and some seasoning, then set aside.
- Heat oven to 190C/170C fan/gas 6. Heat the remaining oil in a shallow, wide ovenproof pan. Fry the onions and chopped fennel for about 10 mins until soft and starting to turn golden, add the remaining garlic and cook for another 5 mins. Scatter in the rice, stir and cook until it just starts to crackle. Pour in the wine, ink and stock and bring up to a simmer, giving everything a gentle stir to incorporate the ink. Stir through most of the sliced squid, keeping a few rings and the tentacles back.
- Transfer the pan to the oven, cook for 25 mins, then place the prawns and remaining squid on top and drizzle everything with the oil from the marinade. Put back in the oven for another 10 mins or until all the liquid has been absorbed and the rice and seafood are just cooked. Scatter over the sliced fennel and fronds, lemon zest, and the chopped parsley. Place in the middle of the table and let everyone help themselves.