Prawns Bil Kousa

Prawns Bil Kousa is a delightful Lebanese seafood dish featuring succulent prawns stuffed in zucchini, simmered in a fragrant tomato sauce. This high-protein meal is not only delicious but also showcases the vibrant flavors of Middle Eastern cuisine.

Ingredients

• Prawns - 300 grams, peeled and deveined
• Zucchini - 2 medium-sized, hollowed out
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Tomato - 2 medium, diced
• Tomato paste - 2 tablespoons
• Olive oil - 2 tablespoons
• Pine nuts - 30 grams, toasted
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Heat olive oil in a skillet over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic and cook for an additional minute until fragrant.
3. Add the diced tomatoes, tomato paste, ground cumin, ground coriander, salt, and pepper. Cook for 10 minutes until the sauce thickens slightly.
4. In a bowl, combine the prawns with half of the sauce and the toasted pine nuts. Mix well.
5. Stuff the hollowed zucchini with the prawn mixture, pressing down gently to pack the filling.
6. Place the stuffed zucchini in the skillet with the remaining sauce. Cover and simmer for 15-20 minutes until the zucchini are tender and the prawns are cooked through.
7. Garnish with chopped parsley before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 200 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• Rich in protein, supporting muscle growth and repair.
• Contains omega-3 fatty acids from prawns, promoting heart health.

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