Prawn and Feta Bake
with toasted ciabattaCalories
:
413 kcalProtein
:
27.9g proteinTotal
:
45 minutesDifficulty
:
EasyEat Me First
Optional Spice
Calorie Smart
Family Friendly
Quick Prep
Allergens:
- Crustaceans
- Milk
- Rye
- Wheat
- Barley
- Cereals containing gluten
- Soya
- Cereals containing gluten
- Egg
- Milk
- Oats
- May contain traces of allergens
This recipe is simple to prepare—simply pop it all in an oven dish—but in terms of flavour, it really packs a punch. If you're a fan of meaty prawns and salty feta then this is definitely the dish for you!
Ingredients
Serving amount
160 grams
King Prawns
(Contains: Crustaceans)
1 unit(s)
Onion
2 unit(s)
Garlic
1 unit(s)
Bell Pepper
5 grams
Parsley
1 pack(s)
Feta D.O.P
(Contains: Milk)
1 unit(s)
Ciabatta
(Contains: Rye, Wheat, Barley, Cereals containing gluten May be present: Soya, Cereals containing gluten, Egg, Milk, Oats)
1 sachet(s)
Dried Oregano
1 pack(s)
Chopped Tomato with Onion & Garlic
1 sachet(s)
Vegetable Stock
26 grams
Smoky Base Paste
Not included in your delivery
½ tsp
Salt
½ tsp
Sugar
to taste
Water
to taste
Oil
to taste
Pepper
Nutrition Values
Energy (kJ)1728 kJ
Energy (kcal)413 kcal
Fat15.3 g
of which saturates9.3 g
Carbohydrate40 g
of which sugars20.4 g
Dietary Fiber8.5 g
Protein27.9 g
Salt8.1 g
Potassium329.7 mg
Calcium29.3 mg
Iron0.9 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in your delivered box.
Utensils
•Oven dish
•Grater
Cooking Steps
1
- Preheat your oven to 220°C/200°C fan/gas mark 7.
- Halve, peel and chop the onion into small pieces.
- Peel and grate the garlic (or use a garlic press)
- Halve the bell pepper and discard the core and seeds. Chop into 2cm chunks.
2
- In a large oven dish, mix prawns, chopped tomato, bell pepper, half the oregano, smoky base paste, stock, onion, garlic and 100ml water (per 2P). IMPORTANT: Wash hands and equipment after handling raw prawns.
- Season with ½ tsp salt (per 2P), ½ tsp sugar (per 2P) and pepper.
- Place the whole block of feta cheese on top of everything.
- Scatter over the remaining oregano and drizzle over a little oil.
3
- Bake on the top shelf of the oven until bubbling and cooked through, 30-35 mins. IMPORTANT: Prawns are cooked when pink on the outside and opaque in the middle.
- Meanwhile, roughly chop the parsley (stalks and all).
- When everything is almost ready, halve half the ciabatta (per 2P) lengthways then pop into the oven, cut-side up, to warm through, 2-3 mins.
4
- Divide the baked prawns between plates.
- Sprinkle over the chopped parsley.
- Serve the ciabatta alongside.
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