Eight ways with prawns

Eight ways with prawns

Niki Bezzant shares some great recipe ideas for your next fish/seafood meal.

1. Prawn and fish cakes

Combine white fish, prawns, garlic, coriander, spring onions and egg whites in a food processor. Process until combined. Shape into patties and cook for about 2 minutes each side, until golden. Serve with a chilli dipping sauce.

2. Prawn skewers

Thread large raw prawns lengthways on to soaked skewers. Marinate in plum sauce and garlic then barbecue or grill. Serve with a big salad.

3. Prawn and potato curry

Combine tandoori paste and cubed, par-cooked potato in a pan. Add broccoli, peas and spinach and a small can of light coconut milk. Bring to a simmer and cook until vegetables are nearly tender then add raw prawns and simmer for a few minutes until cooked through. Serve with brown rice and fresh coriander.

4. Fish and prawn chowder

Simmer fish or vegetable stock with cubed potatoes, carrots, celery and corn. When tender, purée to make a creamy texture. Add raw prawns and cubes of white fish and simmer until just cooked through. Add baby spinach or rocket and garnish with black pepper.

5. Mexican-style prawn and avocado salad

Chargrill prawns and serve on top of a chilled salad with corn kernels, iceberg lettuce, tomatoes, red kidney beans, green and red capsicum, onion, avocado and fresh coriander. Toss with a lime juice dressing and a dash of hot sauce.

6. Prawn and pea risotto

To a basic risotto add green peas — half blended to a purée, half whole — and grilled prawns. Serve with a generous salad.

7. Healthy prawn cocktail

Make a creamy dressing from low-fat plain yoghurt, low-fat mayonnaise, Tabasco and Worcestershire sauce. Toss cooked prawns through to coat. Layer prawns on top of iceberg lettuce with sliced cherry tomatoes, cucumber and a small amount of avocado. Garnish with black pepper.

8. Creamy prawn pasta

Cook fettucine following packet directions. Drain, reserving 1/4 cup cooking water, and set aside. Spray a pan with oil and cook sliced courgettes, silver beet and spring onion until soft. Add raw prawns and cook until they change colour. Add pasta, water and a couple of tablespoons of reduced-fat sour cream. Stir well to combine. Garnish with parsley.

Or try this delicious recipe idea: Mexican-style prawn and avocado salad.

Prawns and sodium

Prawns are naturally high in sodium — a 120g prawn serve can have 450-500mg sodium. That’s fine by itself but if you’re cooking an Asian-style dish, it’s a good idea to use fewer prawns and limit how much fish, soy or oyster sauce you add so you don’t overdo the sodium.

Author: Niki Bezzant

Healthy Food Guide

First published: Sep 2013

2018-03-13 11:57:07

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