Prawn-stuffed spicy fish with vermicelli

prawn stuffed fish

Serves 2

  • 100 g vermicelli

  • 2 courgettes

  • 2 tomatoes, roughly chopped

  • 1 small bunch fresh coriander, roughly chopped

  • 1 small preserved lemon, (or ½ a homemade preserved lemon), finely chopped

  • 1 pinch ground cumin, plus a little extra

  • 1 teaspoon sweet paprika, plus a little extra

  • 1 teaspoon ground ginger, plus a little extra

  • 2 teaspoons harissa

  • sea salt

  • freshly ground black pepper

  • 2 x 300 g dorade, or other large fish such as sea bass, snapper or cod, from sustainable sources, ask your fishmonger, scaled, fins cut off, cavity cut open and cleaned

  • olive oil

  • 1 large handful small raw peeled prawns, from sustainable sources, ask your fishmonger

Preheat your oven to 200ºC/400ºF/gas 6. Bring a pan of salted water to the boil, add the vermicelli, and cook for slightly less time than it says on the packet. You want it to be al dente. Once ready, drain, rinse in coldwater and leave to cool. Put it into a large bowl and grate in your courgettes. Add the chopped tomatoes, coriander, preserved lemon, cumin, sweet paprika, ground ginger and 1 teaspoon of harissa. Mix it all together really well with your clean hands, then have a taste, add a pinch of salt and pepper if needed, and put aside.



Place the fish on a large chopping board and score the skin every 2cm on both sides at a slight angle, using a sharp knife. Sprinkle over a little salt, a small pinch of cumin, and a pinch each of sweet paprika and ground ginger. Mix the remaining teaspoon of harissa with 1 teaspoon of olive oil and rub half of it into the fish, making sure it gets into the cuts you've made. Turn the fish over and repeat on the other side.



Spoon two-thirds of your vermicelli filling into a large baking tray or earthenware-type dish, making a bed for the fish, and gently place the fish on top. Stir your prawns into the rest of the vermicelli filling and spoon this into the cavity of your fish, pushing it right in – don't worry if it spills out a little. Drizzle over a little olive oil, and roast in the hot oven for around 25 minutes, until the fish is crisp on the outside and cooked through.



To serve, pull the meat off and pick the bones out. Add a spoonful of the vermicelli filling on the side of each plate and serve with a crisp dressed green salad.



PS Any leftover vermicelli will be delicious the next day as a cold salad.

Nutritional Information

Prawn-stuffed spicy fish with vermicelli

Spicy Moroccan-style

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This fragrant stuffed fish with spicy, veggie noodles makes a beautiful, casual summer lunch
Serves 2
1h 05m
Not too tricky
Method

This is my version of a wonderful dish I saw being made in a restaurant run by a woman in Marrakesh. It's impressive, tasty, and perfect for a dinner party. You can use any fish with a large cavity as long as it's fresh and in season. Although I used one large fish in Morocco, it's not always that easy to get your hands on one that size, so I've given you a recipe for two smaller ones here. If you are able to get a lovely big fish, like bass, snapper or barramundi, this dish will be a triumph. Just turn the heat down to 180ºC/350ºF/gas 4 and cook until the meat flakes off the bone.

Preheat your oven to 200ºC/400ºF/gas 6. Bring a pan of salted water to the boil, add the vermicelli, and cook for slightly less time than it says on the packet. You want it to be al dente. Once ready, drain, rinse in coldwater and leave to cool. Put it into a large bowl and grate in your courgettes. Add the chopped tomatoes, coriander, preserved lemon, cumin, sweet paprika, ground ginger and 1 teaspoon of harissa. Mix it all together really well with your clean hands, then have a taste, add a pinch of salt and pepper if needed, and put aside.

Place the fish on a large chopping board and score the skin every 2cm on both sides at a slight angle, using a sharp knife. Sprinkle over a little salt, a small pinch of cumin, and a pinch each of sweet paprika and ground ginger. Mix the remaining teaspoon of harissa with 1 teaspoon of olive oil and rub half of it into the fish, making sure it gets into the cuts you've made. Turn the fish over and repeat on the other side.

Spoon two-thirds of your vermicelli filling into a large baking tray or earthenware-type dish, making a bed for the fish, and gently place the fish on top. Stir your prawns into the rest of the vermicelli filling and spoon this into the cavity of your fish, pushing it right in – don't worry if it spills out a little. Drizzle over a little olive oil, and roast in the hot oven for around 25 minutes, until the fish is crisp on the outside and cooked through.

To serve, pull the meat off and pick the bones out. Add a spoonful of the vermicelli filling on the side of each plate and serve with a crisp dressed green salad.

PS Any leftover vermicelli will be delicious the next day as a cold salad.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 650
    33%
  • Carbs 46.3g
    18%
  • Sugar 8.5g 9%
  • Fat 17.6g 25%
  • Saturates 2.7g 14%
  • Protein 72.4g 160%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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