Pan roasted tiger prawns
Peel the prawns and set aside. Put all the prawn carcasses in a pan with the vegetable peelings and 3 litres of cold water and bring to the boil to make stock.
In another deep pan place the cleaned mussels with the white wine and cook on medium for 4-5 minutes. Drain the mussels cooking liquor and add it to the fish stock. Discard the shells from the mussels and set aside.
Place the chopped onion, garlic and carrots in a pan with the olive oil and cook on medium heat for 2-3 minutes, add the fregola and wet with the stock, cook on medium heat for 20 minutes, add the chopped parsley, mussels and grated cheese just before serving.
Season the prawns and pan roast in a non-stick pan with little oil for 3-4 minutes then serve with the fregola risotto.