The finished recipe. Prawns Braised with Fennel and CannelliniIngredients 1 to 6. 180 g Raw king prawns, peeled (Raw peeled weight. Cooked prawns are denser per gram, about 85 kcal and 20 g protein.). 150 g Fennel bulb. 150 g Cannellini beans, tinned and drained (Drained weight.). 200 g Passata. 50 ml Dry white wine (Some of the alcohol cooks off. The calories here are counted in full.). 8 g Olive oilIngredients 7 to 9. 2 cloves, about 6 g Garlic. A pinch Chilli flakes. A handful, chopped Fresh parsleyStep 1. 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.Step 2. Add the sliced garlic and chilli flakes for one minute, then the wine. Let it bubble away almost entirely.Step 3. Add the passata and beans and simmer for five minutes.Step 4. Add the prawns and cook for three minutes, turning once, until pink right through. Parsley, salt and pepper.
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