Megrim and king prawn rolls with seafood sauce
Total time1 h 5 min Preparation and possible waiting 30 min · Cooking 35 min How this time is calculated
Preparation and possible waiting: 30 min · Cooking: 35 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 1 h 5 min Preparation and possible waiting 30 min · Cooking 35 min How this time is calculated
Preparation and possible waiting: 30 min · Cooking: 35 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 25 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Main course
Lunch · Dinner
1 to 2 hours
Method
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Peel the king prawns and remove the digestive tract. Keep the tails chilled and use the clean heads and shells for the sauce.
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Chop the onion and garlic and soften in 25 g oil for 8 minutes.
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Add the heads and shells and brown for 3 minutes.
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Remove from the heat to add the brandy. Return to a medium heat and boil for 2 minutes without flambéing.
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Stir in the flour for a minute, then add the tomato sauce, water and tarragon. Simmer for 15 minutes and strain finely, pressing gently without blending the shells.
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Heat the oven to 200°C. Season the megrim fillets and prawn tails with salt and pepper.
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Place a prawn on each fillet, roll without squeezing and secure with a cocktail stick. Grease a baking dish with the remaining 10 g oil and arrange the twelve rolls with the white wine.
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Bake for 15–18 minutes until both fish and prawn are opaque and the centre reaches 63°C. Add the cooked baking juices to the sauce and boil for a minute.
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Remove and count all twelve cocktail sticks. Serve three rolls per person with sauce and chopped parsley.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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