Quick Description
This Prawns in Busara Sauce is a classic Italian-inspired dish, where prawns (or scampi) are cooked in a rich, flavorful tomato and white wine sauce. Infused with garlic, parsley, and a hint of spice from hot peppers, this dish is perfect for seafood lovers looking for a healthy, satisfying meal. Serve it with crusty bread or over pasta for a complete feast.
Servings & Timing
Serves: 4 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: ~35 minutes
Ingredients List
- 1 kg prawns or scampi (peeled and deveined)
- 400 g tomatoes (chopped, or use canned for convenience)
- 1 glass dry white wine (about 150 ml)
- 2 tbsp blended breadsticks or breadcrumbs
- Garlic to taste (minced)
- Fresh parsley to taste (chopped)
- A couple of hot peppers (optional, for a spicy kick)
- A generous amount of extra virgin olive oil
- Salt and freshly ground pepper to taste
Instructions
-
Prepare the Prawns
Clean and peel the prawns (or scampi) if not already done. Set aside. -
Cook the Base Sauce
In a large skillet, heat a generous amount of extra virgin olive oil over medium heat. Add minced garlic and cook until fragrant (about 1-2 minutes). -
Add Tomatoes & Wine
Add the chopped tomatoes to the skillet and cook until they soften and release their juices. Pour in the dry white wine and let it simmer for about 5-7 minutes, allowing the alcohol to cook off and the sauce to thicken slightly. -
Add Breadsticks or Breadcrumbs
Stir in the blended breadsticks or breadcrumbs to help thicken the sauce. Continue to cook for another 2-3 minutes. -
Cook the Prawns
Add the prawns (or scampi) to the skillet. Cook for about 5-7 minutes, or until the prawns are pink and fully cooked. If you’re using hot peppers, slice them and add them during the last few minutes of cooking for some heat. -
Season & Garnish
Season the sauce with salt and freshly ground pepper to taste. Stir in fresh chopped parsley just before serving for a burst of color and flavor. -
Serve
Serve the prawns in busara sauce immediately, with a drizzle of extra virgin olive oil and more fresh parsley for garnish. Enjoy with crusty bread or over pasta.
Nutrition (per serving – approximate)
Calories: 280
Protein: 28g
Carbs: 15g
Fat: 18g
Fiber: 3g
Sugar: 7g
Benefits
- High-Protein: Packed with lean protein from prawns, making it perfect for muscle recovery or a light dinner.
- Rich in Healthy Fats: Extra virgin olive oil adds heart-healthy fats, while the sauce brings depth and flavor.
- Low-Carb: A great option for low-carb or keto diets.
- Flavorful & Aromatic: The garlic, parsley, and white wine create a delicious, aromatic sauce that elevates the prawns.
Additional Notes
- Dairy-Free Option: This dish is naturally dairy-free.
- Spicy Kick: Feel free to adjust the number of hot peppers to your heat tolerance.
- Gluten-Free: Use gluten-free breadcrumbs or skip them entirely for a gluten-free version.
Dietary Info
High-Protein: Yes
Low-Carb: Yes
Gluten-Free Option: Yes (with substitutions)
Dairy-Free: Yes
Brief Introduction
This Prawns in Busara Sauce is a simple yet flavorful dish that showcases the natural sweetness of prawns, enhanced by a rich, garlicky tomato sauce and a touch of dry white wine. It’s a perfect dish for seafood lovers who want something healthy, satisfying, and packed with bold flavors.
Step-by-Step Cooking Guide
- Heat olive oil and sauté garlic
- Add tomatoes and wine, simmer to thicken
- Stir in breadcrumbs for a thicker sauce
- Add prawns and cook until pink
- Season and garnish with parsley
- Serve with bread or over pasta
Ingredient Details & Substitutions
- Prawns or Scampi: Use fresh or frozen prawns. Scampi (langoustine) is a great substitute for a richer flavor.
- White Wine: Use any dry white wine like Sauvignon Blanc or Chardonnay.
- Breadcrumbs: Blended breadsticks or store-bought breadcrumbs both work to thicken the sauce.
Recipe Variations & Serving Suggestions
- Pasta Option: Serve the prawns and sauce over spaghetti or zucchini noodles for a full meal.
- Add Vegetables: Add spinach, zucchini, or bell peppers to the sauce for more texture and nutrients.
- Serve with Bread: Serve with crusty bread to soak up the flavorful sauce.
Storage & Make-Ahead
Refrigerator: Store in an airtight container for up to 3 days.
Freezer: Not recommended due to the delicate texture of prawns.
Reheat: Gently reheat in the skillet or microwave, adding a little extra wine or broth if needed.
FAQs
Can I make this with frozen prawns?
Yes, just thaw them before cooking for best results.
What can I use instead of breadcrumbs?
You can use ground almonds for a gluten-free option or skip it for a thinner sauce.
Can I make it spicier?
Yes, increase the number of hot peppers or add chili flakes for extra heat.
Optional Personal Story
I created this Prawns in Busara Sauce when I was craving a seafood dish full of flavor and rich sauce, but I also wanted to keep it light and healthy. It’s now one of my go-to meals when I want something satisfying yet easy to prepare.
Call-to-Action
Try this Prawns in Busara Sauce for your next seafood night! It’s rich, flavorful, and perfect for impressing guests or enjoying a comforting meal at home. Save this recipe and enjoy the seafood goodness! 🍤🍅🍷
