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BC Spot Prawn Pasta

Serves 2


    BC Spot Prawn Pasta

    Simple and quick, this spot prawn pasta combines local, juicy seafood with a touch of heat. If you can’t find a fresh Fresno chili pepper, use a red jalapeño or a tiny bit of fresh cayenne pepper instead.


    Heads or shells—on or off?

    Cosco serves the prawns with the shells and heads on, but if you’re not catching your own spot prawns, buy ones with the heads removed. Prawns and shrimp release an enzyme from their heads when they die that makes the flesh black and mushy. Cooking prawns in their shells adds flavour, and the shells come off easily once cooked, but they can be a bit messy—especially when camping—so feel free to remove them before cooking or buy a smaller quantity of shelled prawns or shrimp if you’re worried about everyone’s fingers smelling of seafood all night.


    BC Spot Prawn Pasta


      • 7 oz (200 g) squid ink conchiglie (shell pasta)
      • Several garlic cloves, peeled
      • 1 Fresno chili pepper
      • 1/2 cup (125 mL) fresh parsley
      • 2 Tbsp (30 mL) chili oil or regular high-heat oil
      • 1 lb (450 g) BC spot prawns, or other sustainable shrimp, in their shells, heads removed (see tip)
      • Juice of 1/2 lemon
      • Fleur de sel or other salt, to taste
      • Pepper


      Per serving:

      • calories721
      • protein62 g
      • total fat18 g
        • sat. fat0 g
      • total carbohydrates78 g
        • sugars4 g
        • fibre3 g
      • sodium431 mg



      In large pot, boil pasta until tender. Drain and set aside.


      Meanwhile, chop garlic, chili pepper, and parsley.


      In 12 in (30 cm) cast iron skillet, heat chili oil. Add spot prawns and fry for 1 minute on each side. Remove prawns to cutting board.


      Add pasta to skillet (don’t wipe it out first) and add garlic and chopped chili. Cook for 30 seconds, then add pasta and toss to coat. Return spot prawns to skillet, stir in parsley, and squeeze lemon juice overtop. Sprinkle with fleur de sel and pepper.



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      Mussels with Tomato, Saffron, and Fennel

      B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.