Quick Prawn, Kale & Fennel Pasta

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When I’m in the mood for a fast and fresh tasting pasta dish this is often at the top of my list. It can be adapted to include things left in the fridge too. The kale wilts just enough to give some texture and using a few fresh tomatoes I think is much better than rushing to open a tin and then allowing their flavour to swamp the other ingredients.

The recipes is for 2 people and was about 450 calories each which is a big bonus! Enjoy!


  • 350g raw prawns
  • 1 small bulb fennel, finely sliced
  • 30g kale, shredded and stalks removed
  • 2 gloves garlic, crushed
  • Half red chilli, finely sliced
  • 150g cherry tomatoes, halved
  • 2 spring onions, chopped
  • 2 tsp olive oil
  • 100g whole wheat pasta
  • A few sprigs of parsley, roughly chopped
  • Juice from half a lemon
  • Salt and pepper
  • Grated parmesan


What to do 

  1. Put your pasta on to cook in boiling, salted water. Depending on the brand it should take 10-12 minutes.
  2. While the pasta is cooking cook the fennel and garlic in the olive oil using a large frying pan.
  3. Once soft add the chilli and spring onions and continue to cook for 3 or so minutes.
  4. Add the tomatoes and prawns and carry on cooking until the prawns have just turned pink.
  5. Add the kale and a splash of the pasta water, pop a lid on the pan and let it steam for a couple of minutes.
  6. Drain the pasta and add it to the frying pan gentle mixing it all together.
  7. Add salt and pepper to taste.
  8. Finish with a squeeze of lemon, parsley and parmesan.

Tips / Pointers 

  • I like to cut the prawns down their backs with a sharp knife so they open up a bit when cooked. The flavour of the sauce penetrates them better and it make them look bigger so you can use less!
  • Don’t over cook the pasta, when you add it to the sauce it continues to cook.
  • If you don’t like the taste of fennel use a Spanish or red onion and leave the spring onion out. You can also replace it with a couple of sticks of celery,finely sliced.
  • Add more chilli if you want to or even miss it out if you don’t want the heat.
  • Parmesan is full of fat. If you finally grate it a small amount goes a long way.
  • Replace kale with spring cabbage or another leafy green. If you use spinach or rocket just cook it less.




2 thoughts on “Quick Prawn, Kale & Fennel Pasta

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