A beautiful gluten free and keto friendly Mauritian inspired recipe. And if you think this is a big comfort food dish that will take ages to make, think again. Not only should this dish take you no longer than 30 minutes to prepare, but it’s also a one pot wonder!
Just a truly amazing dish that is just packed with so much fragrance. I must say, it really is nice to upload a recipe that embraces my Mauritian background for the first time because I do really like this sort of food.
Whilst doing my research on rougaille, I noticed that it was often made with prawns, so I thought I’d give it a whirl. This dish also seems to be popular with beef and eggs.
How to cook prawn rougaille
So I noticed that people who make rougaille get the tomato base ready first, then they use that to cook the prawns (or whatever other main ingredient you’re using). First, we start by frying our aromatics in olive oil.
We add our spices and aromatics then stir them through.
From there, we add all of our wet ingredients, which in this case is crushed tomatoes, some white wine and a splash of fish stock. I add the fish stock because this is a seafood rougaille. However, if you make this dish with beef, you may want to use beef stock or if you make this dish with eggs, you make want to use vegetable stock.
And finally, we add the prawns and simmer them until cooked through.
Finish the dish off by seasoning with salt.
Keep in mind that plenty of white pepper is added early on so you only need to season to taste with salt.
Is this recipe gluten free?
Yes! No flour or starchy wheat based thickeners needed for this recipe! However, since this dish is so amazing with flat breads, I think it’s definitely worth sniffing around for a descend gluten free flatbread.
Or, you could make this super easy No Yeast Flat Bread Recipe with gluten free flour instead of regular plain flour.
What to serve with rougaille
Rice- Just some simple white rice is fine but you could also serve this with something like biryani.
Dhal Puri– Now these are amazing as a side. They are thin flatbreads that are stuffed with ground split peas.
Is this recipe keto friendly?
Yes, this is a low carb recipe however, the sides served with this recipe are often high in carbs, so you may want to serve this with a keto friendly bread, or maybe just a simple salad.
Thank you so much for reading through this recipe post, this is definitely a good one so if you make the rougaille, please let me know how it all went in the comments section below. If you want to stay updated for new recipes and receive a free recipe ebook. Feel free to subscribe to this blog. Have an amazing rest of your day!
Prawn Rougaille
A quick and easy one pot wonder Mauritian dish, prawn rougaille. They are going to love this one.
Ingredients
- 1 tablespoon of olive oil
- 1 brown onion peeled and finely diced
- 2 cloves of garlic peeled and finely chopped
- 1 thumb sized piece of ginger peeled and finely chopped
- 2 green chillies finely chopped
- 2 sprigs of thyme
- 3 curry leaves optional
- 1 teaspoon of ground cumin
- 1 teaspoon of sweet paprika
- 1 teaspoon of white pepper
- 800 g of tinned crushed tomatoes
- ½ cup of white wine
- ½ cup of fish stock
- 800 g of king prawns peeled and de-veined
- 1 big handful of coriander roughly chopped
- Salt for seasoning
Instructions
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Pre-heat a pot over medium heat, then add your oil and your onions. Fry the onions for a couple minutes until sweated nicely, then add the garlic, ginger, green chillies and continue to fry for another minute.
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Next, add your thyme sprigs, curry leaves, ground cumin, sweet paprika and white pepper, then stir through.
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From there add your tinned crushed tomatoes, white wine, fish stock and prawns.
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Bring the mixture to a boil, then turn the heat down and simmer the rougaille for about 5-10 minutes until the prawns are cooked.
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Finish the rougaille by seasoning to taste with salt and by adding your roughly chopped coriander.
Recipe Notes
- Rougaille also seems to be popular with beef and eggs.
- When you season the dish, only season with salt, because you would have already added plenty of white pepper.
- This dish is gluten free, however, if you want to serve the dish with flatbreads, you can look around for a gluten free flatbread.
- Rougaille can also be served with rice or dhal puri.
- This dish is Keto friendly, although the sides that are often served with rougaille are often served with foods that are high in carbs. So instead you can serve it with a keto friendly bread, or a salad.
- If you can't handle spice very well, perhaps just add one green chilli instead of two.
Both the prawn dish and the stuffed flatbreads look amazing. A meal I’d love to make and savour. Thank you for sharing it.
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oh my. This sounds amazing! Really flavorful!
Thanks so much!
This looks great. Thanks for posting a keto friendly recipe.