In a heavy based soup or casserole dish, saute your onion, celery and green capsicum (southern trinity) in the olive oil until translucent, about 5 minutes. Now add the prawn meat and garlic and cook slowly for another couple of minutes. Add the tomatoes, parsley, bay leaves, spring onion, okra, prawns (crab if using) and stock. Simmer for another minute then stir in the white sauce (roux) and. Simmer gently, stirring frequently so it doesn’t stick. Season with salt and pepper, then serve with brown rice or crusty spelt sourdough. Garnish with lots of roughly chopped parsley. Tabasco on the table.