Mediterranean Prawn and Tomato Stew with Lemon-Herb Gremolata
A vibrant Italian-inspired seafood stew featuring succulent prawns in a tomato-wine broth, finished with zesty gremolata—naturally low-GI and blood sugar friendly.
This Mediterranean-style prawn stew is a perfect example of how traditional Italian cooking naturally supports stable blood sugar levels. The combination of lean protein from prawns, fiber-rich vegetables, and healthy fats from olive oil creates a balanced meal that won't spike your glucose. New potatoes, while containing carbohydrates, have a lower glycemic index than regular potatoes, especially when cooked and cooled slightly, as the resistant starch formation helps slow glucose absorption. At just 125g per serving, the portion is carefully controlled to keep the glycemic load moderate.
The aromatic base of celery, onions, and garlic provides both flavor and beneficial compounds that support metabolic health. Anchovies add umami depth while contributing omega-3 fatty acids, and the white wine and tomatoes create a rich, satisfying broth without added sugars. The bright gremolata topping—a classic Italian combination of parsley, lemon zest, and capers—adds a fresh finish that enhances both flavor and nutrient density.
For optimal blood sugar management, serve this stew by eating the vegetables and prawns first, then enjoying the potatoes and bread last. The high protein content from prawns (about 24g per serving) and the healthy fats help moderate the glycemic response. Pair with a large green salad dressed in olive oil and vinegar to further slow carbohydrate absorption and increase meal satisfaction. For an even lower glycemic load, swap half the potatoes for cauliflower florets or diced celeriac.
Blood Sugar Impact
This meal will have a moderate, gradual blood sugar impact due to the low-medium GI of new potatoes combined with protein from prawns and healthy fats from olive oil. Expect steady energy for 3-4 hours without significant spikes.
Blood Sugar Tips
- ✓ Eat the prawns and vegetables first before consuming the potatoes to slow carbohydrate absorption
- ✓ Keep potato portion to about 1/2 cup and load up on extra prawns for better blood sugar control
- ✓ Take a 10-15 minute walk after eating to help muscles absorb glucose and blunt any blood sugar rise
🥗 Ingredients
- 500 g new potatoes
- 2 tbsp extra virgin olive oil
- 1 pcs large onion, thinly sliced
- 4 pcs celery stalks, cut into 1-inch pieces
- 2 pcs garlic cloves, finely chopped
- 2 pcs anchovy fillets, finely chopped
- 1 tsp red chilli flakes
- 400 g canned chopped tomatoes
- 250 ml dry white wine
- 200 ml vegetable stock, low-sodium
- 400 g raw king prawns, peeled and deveined
- 1 pcs lemon, zest and juice
- 1 tsp salted capers, rinsed and drained
- 30 g fresh flat-leaf parsley, roughly chopped
- 4 pcs whole grain sourdough bread, toasted
- 1.1 lb new potatoes
- 2 tbsp extra virgin olive oil
- 1 pcs large onion, thinly sliced
- 4 pcs celery stalks, cut into 1-inch pieces
- 2 pcs garlic cloves, finely chopped
- 2 pcs anchovy fillets, finely chopped
- 1 tsp red chilli flakes
- 14.1 oz canned chopped tomatoes
- 1.1 cups dry white wine
- 14 tbsp vegetable stock, low-sodium
- 14.1 oz raw king prawns, peeled and deveined
- 1 pcs lemon, zest and juice
- 1 tsp salted capers, rinsed and drained
- 1.1 oz fresh flat-leaf parsley, roughly chopped
- 4 pcs whole grain sourdough bread, toasted
👨🍳 Instructions
- 1
Place the new potatoes in a large pot and cover with cold salted water. Bring to a boil over high heat, then reduce to medium heat and simmer for 15-20 minutes until the potatoes are tender when pierced with a knife but still hold their shape. Drain thoroughly and set aside to cool slightly, then cut into thick rounds about 1 cm thick. Allowing them to cool helps develop resistant starch, which lowers the glycemic impact.
- 2
While the potatoes cook, heat the olive oil in a large, deep sauté pan or Dutch oven over medium-low heat. Add the sliced onion and celery pieces, seasoning with a pinch of salt and freshly ground black pepper. Cook gently for 5-6 minutes, stirring occasionally, until the vegetables begin to soften and become translucent.
- 3
Add the chopped garlic, anchovy fillets, and chilli flakes to the pan. Continue cooking for another 2-3 minutes, stirring frequently and using your spoon to break down the anchovies until they dissolve into the oil, creating a fragrant base for the stew.
- 4
Increase the heat to medium-high and pour in the white wine, allowing it to bubble vigorously for 2 minutes to cook off the alcohol. Add the chopped tomatoes and vegetable stock, stirring to combine. Bring the mixture to a simmer, then reduce heat to medium and cook uncovered for 15 minutes, stirring occasionally, until the sauce thickens slightly and the flavors meld together.
- 5
Add the sliced potatoes, raw prawns, lemon juice, and rinsed capers to the stew. Stir gently to distribute the ingredients evenly without breaking up the potatoes. Cook for 4-5 minutes until the prawns turn pink and opaque throughout, being careful not to overcook them as they can become rubbery.
- 6
While the prawns finish cooking, prepare the gremolata by combining the chopped parsley and lemon zest in a small bowl, mixing well with your fingers to release the aromatic oils from the zest.
- 7
Taste the stew and adjust seasoning with additional salt and pepper if needed. Ladle the stew into warm shallow bowls, ensuring each serving has a good mix of prawns, vegetables, and potatoes. Generously scatter the fresh gremolata over the top of each portion and serve immediately with toasted sourdough bread on the side for dipping into the flavorful broth.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 554 | 2214 |
| Carbs | 50g | 199g |
| Sugars | 7g | 27g |
| Natural Sugars | 7g | 27g |
| Protein | 23g | 92g |
| Fat | 32g | 128g |
| Saturated Fat | 11g | 45g |
| Unsaturated Fat | 21g | 83g |
| Fiber | 12g | 48g |
| Soluble Fiber | 4g | 14g |
| Insoluble Fiber | 8g | 33g |
| Sodium | 1998mg | 7993mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
New potatoes have a high glycemic index (around 57-70). Cauliflower, celeriac, and turnips are non-starchy vegetables with minimal impact on blood sugar, dramatically reducing the overall glycemic load of the dish.
While white wine has a low GI, reducing or replacing it with stock-based alternatives lowers the overall carbohydrate content, further minimizing glycemic load without sacrificing the acidic brightness needed for the stew.
Sourdough bread, despite its lower GI compared to regular bread (around 50-55), still contributes significant carbohydrates. Seed crackers, almond flour alternatives, or nuts provide healthy fats and protein with minimal blood sugar impact.
While canned tomatoes are already relatively low-GI, using fresh tomatoes or roasted peppers with concentrated tomato paste for depth reduces added sugars sometimes found in canned products and provides more fiber, slightly improving the glycemic response.
🔬 The Science Behind This Recipe
Why This Stew Keeps Your Blood Sugar Steady
This Mediterranean stew is a masterclass in blood sugar management, combining protein-rich prawns with smart carbohydrate choices. New potatoes, while still containing carbs, have a surprisingly moderate glycemic index of around 50-60 when cooked and cooled slightly. This is because they're higher in resistant starch compared to russet potatoes, especially when eaten at room temperature. The generous serving of prawns provides lean protein that slows down carbohydrate digestion, preventing the rapid glucose spike you'd get from eating potatoes alone. This protein-carb pairing is one of the most effective strategies for keeping blood sugar stable after meals.
The olive oil in this recipe does more than add flavor—it's a metabolic ally. Healthy fats slow gastric emptying, meaning the food moves more gradually from your stomach to your intestines where glucose is absorbed. This creates a gentler, more sustained rise in blood sugar rather than a sharp peak. The fiber from celery, onions, and tomatoes further supports this effect, creating a gel-like consistency in your digestive tract that moderates glucose absorption. Together, these vegetables contribute additional nutrients and bulk without significantly impacting the glycemic load.
To maximize the blood sugar benefits of this dish, try starting your meal with a small salad or the vegetable-rich stew base before adding the potatoes to your bowl. A 10-minute walk after eating can also help your muscles absorb glucose more efficiently, reducing the post-meal spike by up to 30%. Remember, the glycemic load of 20.3 is considered low-to-moderate, meaning this is a satisfying meal that won't send your blood sugar on a rollercoaster ride.