Pete’s organic prawn and avocado salad with fennel kraut

Our ambassador celebrity chef Pete Evans loves talking about healthy organic living! Watching him on The Morning Show for Australian Organic Awareness Month it’s obvious his passion is to simply spread his love of food and cooking.

As Pete always says, “Cook with love & laughter.”

Enjoy this fresh and easy organic prawn and avocado salad with fennel kraut.

You can watch Pete share his recipe with Kylie and Todd on The Morning Show here.


16 Green king prawns
3 tbsp lemon-infused extra virgin olive oil
1 tbsp freshly squeezed lemon juice

2 tsp chopped fresh dill

2 avocados, seeded, peeled, and sliced
½ roasted red capsicums, seeded and finely chopped
1 vine ripe tomato, seeded and finely diced
1 long red chili, seeded and finely chopped
1⁄4 red onion, finely diced
1 tbsp finely chopped preserved lemon rind
1 tbsp chopped fresh coriander
2 tbsp freshly squeezed lemon juice
4 tbsp lemon-infused extra virgin olive oil, plus more for drizzling
2 tbsp minced red capsicums
1 handful of coriander and dill leaves

200 g Cultured fennel kraut or sauerkraut, to serve


1 star anis
1 teaspoon peppercorns
4 large fennel bulbs, trimmed
4 sprigs fennel fronds, picked and roughly chopped
1 ½ teaspoons sea salt
2 teaspoons fennel seeds
zest of 1 lemon
1 sachet vegetable starter culture
(this will weigh 2 -5 g, depending on the brand)
1 small cabbage leaf, washed



Cook the prawns in salted boiling water until pink and firm, 2 to 3 minutes.
Transfer to a bowl of ice-cold water and leave until the prawns are completely cold. Peel and devein, keeping the tails intact.
In mixing bowl, combine the olive oil, lemon juice, and dill and season with sea salt and freshly cracked black pepper. Whisk to combine, then add the prawns and toss until well coated. Marinate for 5 minutes in the refrigerator.
Meanwhile, make the avocado salad. Gently mix together the avocado, roasted capsicum, tomato, chilli, onion, preserved lemon, coriander, lemon juice, 2 tbsp of the lemon olive oil, and salt and pepper in a bowl.
Spoon the salad onto a serving platter and top with the marinated prawns.
Garnish with the diced bell pepper, fresh coriander and dill, and a drizzle of olive oil. Serve with cultured fennel kraut.


You will need a 1.5 litre preserving jar with an airlock lid for this recipe. Wash the jar and utensils thoroughly in very hot water or run them through a hot rinse cycle in the dishwasher.

Place the star anis and peppercorns in a small piece of muslin, tie into a bundle and set aside.

Shred the fennel in a food processor, or slice by hand or with a mandoline, then place in a large glass or stainless steel bowl. Sprinkle with salt, fennel seeds, fennel fronds and lemon zest over the fennel. Mix well, cover and set aside while you prepare for the culture.

Dissolve the starter culture in water according to the packet instructions (the amount of water will depend on the brand you are using). Add to the fennel with the muslin bag containing the spices and mix well.

Fill the prepared jar with the fennel mix, pressing down well with a large spoon or potato masher to remove and air pockets. Leave 2 cm room free at the top. The fennel should be completely submerged in the liquid, so add more water if necessary.
Take the clean cabbage leaf, fold it up and place it on top of the mixture, then add a small glass weight to keep everything submerged (a small shot is ideal). Close the lid then wrap a tea towel around the side of the jar to block out the light. Store in a dark place with a temperature of 16 – 23°C for 10 – 14 days. (You can place the jar in an esky to maintain a more consistent temperature.) Different vegetables have different culturing times and the warmer it is the shorter the time needed. The longer you leave it in the jar, the higher the level of good bacteria present. Its up to you how long you leave it – some people prefer the tangier flavour that comes with extra fermenting time, while others prefer a milder flavour.

Chill before eating. Once opened, it will last for up to 2 months in the fridge when kept submerged in liquid. If unopened, it will keep for up to 9 months in the fridge.

Makes 1 x 1.5 LITRE JAR