Easy Peasy Healthy Prawns
Transform your weeknight dinner routine with "Easy Peasy Healthy Prawns," a quick and flavorful dish that’s as nutritious as it is delicious. Featuring succulent prawns sautéed in heart-healthy olive oil, infused with garlic, and brightened by fresh lemon zest and juice, this recipe comes together in just 20 minutes. A medley of vibrant cherry tomatoes and nutrient-packed baby spinach adds both color and nourishment, while a touch of paprika enhances the prawns with a subtle, smoky kick. Garnished with fresh parsley for a burst of freshness, this one-skillet meal is perfect for busy nights. Serve it with a side of steamed rice, quinoa, or crusty bread for a wholesome, crowd-pleasing dinner. Whether you're looking for a healthy seafood recipe or a quick dinner idea, this dish delivers on all fronts!
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Recipe Information
Ingredients
- 500 grams raw prawns (peeled and deveined)
- 2 tablespoons olive oil
- 3 cloves garlic (minced)
- 1 whole lemon (zested and juiced)
- 200 grams cherry tomatoes (halved)
- 100 grams baby spinach
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley (chopped)
Instructions
Rinse the prawns under cold water and pat them dry with a paper towel. Set aside.
Heat the olive oil in a large skillet over medium heat.
Add the minced garlic to the skillet and sauté for 1 minute until fragrant, being careful not to burn it.
Add the prawns to the skillet in a single layer and sprinkle the paprika, salt, and black pepper evenly over them. Cook for 2-3 minutes on one side, until pink and slightly golden.
Flip the prawns and add the cherry tomatoes to the skillet. Cook for another 2-3 minutes until the prawns are fully cooked and opaque, and the tomatoes are softened.
Reduce the heat to low and stir in the lemon juice, lemon zest, and baby spinach. Cook for 1-2 minutes until the spinach wilts slightly.
Remove the skillet from heat and garnish with fresh parsley.
Serve immediately. This dish pairs well with steamed rice, quinoa, or crusty bread for a wholesome meal.
Nutrition Facts
Calories |
849 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.5 g | 39% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 945 mg | 315% | |
| Sodium | 3197 mg | 139% | |
| Total Carbohydrate | 22.9 g | 8% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 7.2 g | ||
| Protein | 126.0 g | 252% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 486 mg | 37% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2033 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
