Jamaican Prawns or Scallops

PROS

This dish is a healthy and delicious way to enjoy seafood.
The spicy tomato sauce is flavorful and pairs well with the scallops or prawns.

It is easy to prepare and can be made in under 30 minutes.

CONS

Scallops and prawns may be expensive depending on your location.
It is recommended that you use sustainably sourced seafood.

The dish may be too spicy for some palates.

HEALTH & BENEFITS

Both prawns and scallops are a good source of protein, omega-3 fatty acids, and vitamins and minerals such as B12, selenium, and zinc. These nutrients are important for maintaining healthy skin, hair, and nails, as well as boosting the immune system and supporting cardiovascular health. Tomatoes are also a good source of vitamins C and K, as well as lycopene, a powerful antioxidant that has been linked to reducing the risk of certain cancers.

	1 tablespoon cooking oil
	1 large onion , finely chopped
	1 red capsicum , chopped ( bell-pepper )
	1 green capsicum , chopped ( can use yellow capsicum )
	1/4 teaspoon dried thyme
	1/4 teaspoon ground allspice
	1/4 teaspoon ground black pepper
	1/4 teaspoon ground cinnamon
	1/8 teaspoon cayenne pepper
	1/8 teaspoon salt
	1 can chopped tomatoes ( 14 ounces )
	20 large green prawns , peeled or 20 scallops

1.	Heat oil in a large frying pan over medium-high heat.
2.	Add in onion and bell peppers, cook until the onion is translucent.
3.	Add in thyme, allspice, black pepper, cinnamon, cayenne, and salt. Cook for 1 minute.
4.	Pour in the canned tomatoes, bring to a simmer, reduce the heat.
5.	Add the scallops or prawns to the pan. Cook for 3 minutes or until seafood is cooked through.
6.	Serve with steamed rice or quinoa.

Jamaican Prawns or Scallops

Jamaican Prawns or Scallops with Spicy Tomato Sauce

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HEALTH & BENEFITS

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