Heat your oven to 190°C/Fan 170°C/Gas 5. Tip the rice into a bowl and cover with cold water. Set aside to soak. Halve the courgettes lengthways. Use a teaspoon to scoop out the seeds. Pop the courgettes on a baking tray. Bake for 20 mins to soften slightly.
Drain the rice and rinse under cold water. Tip the rice into a small pan. Add 150ml boiling water. Cover. Bring to the boil. Turn the heat right down. Simmer for 25 mins till all the water is absorbed, then take off the heat and let it sit in the pan, lid on, for 5-10 mins to steam the rice and finish cooking it.
While the rice cooks, peel and finely slice the shallots. Warm a frying pan over a medium heat, then add ½ tbsp oil and the shallots. Season with salt and pepper. Fry for 5 mins, stirring now and then, till the shallots start to soften.
While the shallots fry, quarter the tomatoes. Peel and grate or crush the garlic.
Stir half the cherry tomatoes into the shallots (keep the other half for later). Stir in the garlic. Cook, stirring now and then, for 2-3 mins to just soften the tomatoes. Take off the heat.
Finely chop the parsley leaves. Finely grate the lemon zest. Stir most of the parsley into the shallots and tomatoes (keep some back for garnishing) and add the lemon zest. Flake in the crab meat. Stir to mix well. Taste and add a pinch more salt or pepper if you think it needs it.
Take the courgettes out of the oven and drain off any excess water. Spoon the crab stuffing into the courgettes. Slide back into the oven and bake for 20 mins till tender.
While the stuffed courgettes bake, scoop the remaining tomatoes into a bowl. Squeeze in the juice from half the lemon and add ½ tbsp olive oil. Season with a little salt and pepper and stir to mix.
Fluff the rice with a fork and scoop onto 2 warm plates. Arrange the stuffed courgettes on the plates with the rice and tomato salad. Garnish with the remaining chopped parsley and serve.