Wild Rice Courgette Fennel and Prawn Stir Fry - Frozen Fish Direct

Name: Wild Rice Courgette Fennel and Prawn Stir Fry - Frozen Fish Direct
Ingredients: 200g peeled raw prawns; 2 tablespoons olive oil; 1 red onion, finely chopped; 3 courgette, diced; 1 fennel bulb, finely chopped; 225g mixed long-grain and wild rice; 900ml vegetable stock; 2 garlic cloves, finely chopped; salt and freshly ground black pepper; 1 tablespoon flat-leaf parsley, finely chopped; 4 lemon wedges, to serve; Step-by-Step Method: Wild Rice Courgette Fennel and Prawn Stir Fry; Rinse the mixed long-grain and wild rice thoroughly under cold water; Combine rice and vegetable stock in a saucepan, bring to a boil over medium-high heat; Reduce heat, cover, and simmer the rice for about 25–30 minutes or until tender; drain excess liquid if needed and set aside; While the rice cooks, finely chop the red onion, dice the courgettes, finely chop the fennel bulb, and chop the garlic cloves; Pat the peeled raw prawns dry with paper towels; Heat one tablespoon of olive oil in a large non-stick frying pan or wok over medium heat; Add prawns to the hot pan in a single layer; sear for 1–2 minutes per side until just pink and opaque, then transfer to a plate and set aside; Wipe out the pan if needed, return it to the heat, and add the remaining one tablespoon of olive oil; Add the chopped onion and fennel to the pan; sauté for 3–4 minutes until beginning to soften; Add the diced courgettes and chopped garlic; cook for 2–3 minutes, stirring, until vegetables are tender but still vibrant; Season vegetables lightly with salt and freshly ground black pepper; Add the cooked rice to the pan and toss well with the vegetables to combine; heat through for 1–2 minutes; Return the prawns to the pan and gently stir to distribute evenly; Taste and adjust seasoning as needed with salt and black pepper; Remove from heat and stir in the chopped flat-leaf parsley just before serving; Spoon the stir fry onto plates or bowls, ensuring an even mix of prawns, rice, and vegetables; Garnish each serving with a lemon wedge on the side for squeezing over just before eating

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Silky-soft green onions make this rice dish even better. The rice is a hearty base of garlicky sauteed prawns and courgette with herbed lemon sauce.

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Ingredients

200g peeled raw prawns
2 tablespoons olive oil
1 red onion, finely chopped
3 courgette, diced
1 fennel bulb, finely chopped
225g mixed long-grain and wild rice
900ml vegetable stock
2 garlic cloves, finely chopped
salt and freshly ground black pepper
1 tablespoon flat-leaf parsley, finely chopped
4 lemon wedges, to serve
Step-by-Step Method: Wild Rice Courgette Fennel and Prawn Stir Fry
Rinse the mixed long-grain and wild rice thoroughly under cold water
Combine rice and vegetable stock in a saucepan, bring to a boil over medium-high heat
Reduce heat, cover, and simmer the rice for about 25–30 minutes or until tender; drain excess liquid if needed and set aside
While the rice cooks, finely chop the red onion, dice the courgettes, finely chop the fennel bulb, and chop the garlic cloves
Pat the peeled raw prawns dry with paper towels
Heat one tablespoon of olive oil in a large non-stick frying pan or wok over medium heat
Add prawns to the hot pan in a single layer; sear for 1–2 minutes per side until just pink and opaque, then transfer to a plate and set aside
Wipe out the pan if needed, return it to the heat, and add the remaining one tablespoon of olive oil
Add the chopped onion and fennel to the pan; sauté for 3–4 minutes until beginning to soften
Add the diced courgettes and chopped garlic; cook for 2–3 minutes, stirring, until vegetables are tender but still vibrant
Season vegetables lightly with salt and freshly ground black pepper
Add the cooked rice to the pan and toss well with the vegetables to combine; heat through for 1–2 minutes
Return the prawns to the pan and gently stir to distribute evenly
Taste and adjust seasoning as needed with salt and black pepper
Remove from heat and stir in the chopped flat-leaf parsley just before serving
Spoon the stir fry onto plates or bowls, ensuring an even mix of prawns, rice, and vegetables
Garnish each serving with a lemon wedge on the side for squeezing over just before eating