EatSmarter exclusive recipe

Spaghetti and Prawn Parcels

with Tomato Sauce
Average: 4.1 (15 votes)
(15 votes)
Spaghetti and Prawn Parcels

Spaghetti and Prawn Parcels - Delicious abundance in refined packages - also great for entertaining

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Health Score:
90 / 100
35 min.
ready in 50 min.
Ready in

Healthy, because

Even smarter

Nutritional values

In addition to delicious aroma, the fragrant packets contain a lot of protein, little fat and plenty of fibre. In addition, the shrimps contain iron, zinc and iodine - they provide more vitality and stronger immune system.

Planning a pasta party? This recipe is just perfect for this, because you can tie the packages up the day before and store them in the refrigerator until they are cooked in the oven.

1 serving contains
(Percentage of daily recommendation)
Calorie497 cal.(24 %)
Protein34 g(35 %)
Fat9 g(8 %)
Carbohydrates66 g(44 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.8 μg(4 %)
Vitamin E5.6 mg(47 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.2 mg(18 %)
Niacin12 mg(100 %)
Vitamin B₆0.4 mg(29 %)
Folate72 μg(24 %)
Pantothenic acid1.4 mg(23 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C21 mg(22 %)
Potassium890 mg(22 %)
Calcium121 mg(12 %)
Magnesium176 mg(59 %)
Iron6.3 mg(42 %)
Iodine122 μg(61 %)
Zinc5.4 mg(68 %)
Saturated fatty acids1.4 g
Uric acid169 mg
Cholesterol134 mg
Development of this recipe:


12 ozs Prawn (frozen, without shells)
2 onions
3 garlic cloves
2 Tbsps olive oil
2 lbs Canned tomatoes
14 ozs Whole Wheat Spaghetti
4 sprigs parsley
3 ozs Caper (from a jar, drained)
8 Anchovy fillet (from a jar or can)
How healthy are the main ingredients?
olive oilparsleyoniongarlic clovesalt

Kitchen utensils

1 Pot, 1 Small pot (or pan), 1 Bowl, 1 Cutting board, 1 Large knife, 1 Serrated knife, 1 Tablespoon, 1 Baking sheet, 1 Sieve, 1 Brush, 1 Kitchen twine, 1 Parchment paper, 1 Can opener, 1 Kitchen shears

Preparation steps

Spaghetti and Prawn Parcels preparation step 1

Thaw prawns. Peel the onions and garlic and dice finely.

Spaghetti and Prawn Parcels preparation step 2

Heat 1 1/2 tablespoons olive oil in a pan or pot. Sauté onions and garlic until translucent. Chop tomatoes with a knife directly in the can and add to pan. Season well with salt and pepper and bring to a boil. Cook over medium heat for 20 minutes.

Spaghetti and Prawn Parcels preparation step 3

Meanwhile, cook the spaghetti according to package directions in plenty of salted water until al dente. Drain, rinse in cold water, drain and place in a bowl.

Spaghetti and Prawn Parcels preparation step 4

Rinse the parsley, shake dry, pluck off the leaves and chop. Drain prawns and pat dry. Mix both with the tomato sauce and the spaghetti.

Spaghetti and Prawn Parcels preparation step 5

Cut 4 rectangles from parchment paper, each 30 x 50 cm (approximately 12 x 20 inches) and sprinkle with the remaining oil. Place a portion of spaghetti on the lower half of each sheet. Drain the capers and anchovies and distribute over sheets. If you like it less salty, first rinse the anchovies with water.

Spaghetti and Prawn Parcels preparation step 6

Fold parchment sheets and seal well with kitchen twine. Place on a baking sheet and bake in preheated oven at 200°C (fan 180°C, gas mark 3) (approximately 400°F/convection 350°F) for 15 minutes. Serve in the parchment paper.