Lunch

Prawns Braised with Fennel and Cannellini

Name: Prawns Braised with Fennel and Cannellini
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 180 g Raw king prawns, peeled; 150 g Fennel bulb; 150 g Cannellini beans, tinned and drained; 200 g Passata; 50 ml Dry white wine; 8 g Olive oil; 2 cloves, about 6 g Garlic; A pinch Chilli flakes; A handful, chopped Fresh parsley

King prawns finished in a pan of softened fennel, cannellini beans, passata and a splash of white wine. One pan and 46 g of protein.

Calories: 483kcal
Protein: 46g
Fat: 11g
Carbs: 40g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Crustaceans
Sulphites

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Raw king prawns, peeled180 g
Raw peeled weight. Cooked prawns are denser per gram, about 85 kcal and 20 g protein.
Fennel bulb150 g
Cannellini beans, tinned and drained150 g
Drained weight.
Passata200 g
Dry white wine50 ml
Some of the alcohol cooks off. The calories here are counted in full.
Olive oil8 g
Garlic2 cloves, about 6 g
Chilli flakesA pinch
Fresh parsleyA handful, chopped

Method

Slice the fennel thinly and soften it in the oil over a medium heat for ten minutes, until it has lost its crunch and started to colour.
Add the sliced garlic and chilli flakes for one minute, then the wine. Let it bubble away almost entirely.
Add the passata and beans and simmer for five minutes.
Add the prawns and cook for three minutes, turning once, until pink right through. Parsley, salt and pepper.

Worth knowing

Fennel needs the full ten minutes. Undercooked it tastes of aniseed and little else; softened it goes sweet and sits under the prawns properly.
No stock in the pan. The wine and the passata make the sauce, so it carries no celery flag.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

This recipe is in the app.

Every recipe on this site is in Fuel8’s Recipes tab, with the same macros. Search it by name or ingredient, pick half a serving or two, and add it to a meal in one tap. Your own recipes sit beside them.

Download on the App Store

Or leave your name and email for new recipes and what we add next. No more than that.

This form is the website, not the app. Your name and email go to Grow More Services L.L.C-FZ, the company that builds Fuel8, and are stored in Mailchimp so we can email you about new recipes and what we add next. This list is separate from your optional Fuel8 account. Unsubscribe in one click, any time.

Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.