Mediterranean Shrimp Bake
Servings:
This has been added to your mealplan
Ingredients
Instructions
Nutrition
| 450 g | Shrimp | |
| 1 | Fennel bulb | |
| 1 | Onions | |
| 150 g | Cherry tomatoes | |
| 30 g | Spinach | |
| 2 tsp | Lemon zest | |
| 280 g | Brown rice | |
| 30 g | Fresh parsley | |
| 10 g | Basil | |
| 1 cloves | Garlic | |
| 1 tbsp | Red chili flakes | |
| 3 tbsp | Capers | |
| 400 g | Artichoke hearts | |
| 2 tbsp | Olive oil | |
| 120 ml | Vegetable stock | |
| 2 tsp | Cornstarch | |
| 25 g | Breadcrumbs |
- Preheat oven to 190°C. Mist a 3-quart casserole dish with cooking spray. Set aside. To a food processor, add parsley, basil, lemon zest and garlic. Purée until almost smooth with a few small chunks remaining. Add capers and pulse to combine. Set aside.
- Cut fennel in half lengthwise. Using a mandoline or sharp chef’s knife, cut one-half of fennel into 1/8-inch-thick slices. Chop remaining half into ½-inch pieces. Set aside.
- In a large skillet on medium, heat one-half of oil. Add onion and cook, stirring, until softened, about 3 minutes. Add chopped fennel and cook, stirring, for 2 minutes. Add tomatoes, artichoke hearts, salt, pepper and pepper flakes. Cook, stirring, until tomatoes start to soften, 3 to 5 minutes.
- Stir in shrimp, rice and parsley mixture. In a small bowl, whisk broth with cornstarch (or arrowroot powder); add to skillet. Cook, stirring, for 1 minute. Stir in spinach.
- Scrape into prepared casserole dish. Lay sliced fennel over top and sprinkle with bread crumbs. Drizzle with remaining one-half of oil. Bake until fennel is browned and crispy on edges and shrimp are pink, firm and opaque, about 30 minutes.
Fat:
6.3g
Saturates:
1.2g
Sugars:
3.9g
Protein:
14.2g
Carbs:
25.1g
Fiber:
4.6g
17.9%
Calories
25.4%
Carbs
16.7%
Protein
15.8%
Fat
18.4%
Fiber