Preparing A Prawn and Cauliflower Rice Paella

Many people on GLP-1 medication are seeking highly nutritionally dense foods and here is one that fits the bill. It is a good combination for two people which is served in a white wine fish and shellfish stock sauce, some spinach or other greens like chard and a dash of olive oil.

Serves 2

Portion Size 

Preparation Time

15 minutes

Cooking Time

18–20 minutes

Total Time

~35 minutes

Ingredients 

Cooking Method

1. Heat the oil
   Heat the olive oil in a wide pan over medium heat. Add garlic and gently sweat for 30 seconds without browning.

2. Bloom spices
   Add smoked paprika and saffron. Stir briefly to release aroma.

3. Deglaze
   Pour in white wine. Simmer for 2–3 minutes to reduce alcohol by at least half.

4. Build the base
   Add fish and shellfish stock. Bring to a gentle simmer.

5. Cook cauliflower rice
   Stir in cauliflower rice. Cook uncovered for 6–7 minutes, stirring occasionally, until tender but not mushy.

6. Add prawns
   Fold in prawns and cook for 3–4 minutes until just opaque.

7. Finish with spinach
   Add spinach and fold gently until wilted (1–2 minutes).

8. Season and rest
   Season lightly with salt, pepper, and lemon zest if using. Remove from heat and rest 2 minutes before serving.

Nutritional Information (Per 100 g, Approximate)

Nutritional Notes

• High nutrient density from seafood, leafy greens, and cruciferous vegetables

• Protein quality driven primarily by prawns (complete amino acid profile)

• Low glycaemic load due to cauliflower rice substitution

• Healthy lipid profile dominated by monounsaturated fats from olive oil