Heart-Healthy Pan Fried Prawns with Garlic and Lemon
Elevate your weeknight dinner with this vibrant and flavorful recipe for Heart-Healthy Pan Fried Prawns with Garlic and Lemon. Bursting with zesty lemon and fragrant garlic, this dish combines succulent, pan-seared prawns with heart-smart olive oil, fresh parsley, and just a touch of spice from red pepper flakes. Ready in only 20 minutes, it’s a perfect choice for busy home cooks seeking a quick, nutritious meal that doesn’t skimp on taste. Serve these beautifully golden prawns alongside a crisp salad or steamed veggies for a delicious, protein-packed dinner that feels refreshingly light without sacrificing indulgence. Perfect for Mediterranean diets, this recipe is your new go-to for wholesome and satisfying seafood.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams Prawns (large, peeled and deveined)
- 2 tablespoons Olive oil
- 3 units Garlic cloves (finely chopped)
- 1 unit Lemon (juice and zest)
- 2 tablespoons Fresh parsley (chopped)
- 0.5 teaspoons Salt
- 0.5 teaspoons Black pepper (freshly ground)
- 0.25 teaspoons Red pepper flakes
Instructions
Rinse the prawns under cold water, pat dry, and set aside.
In a large non-stick skillet, heat the olive oil over medium heat.
Add the chopped garlic to the skillet and sauté for about 1 minute or until fragrant, taking care not to burn the garlic.
Add the prawns to the skillet in a single layer, sprinkle with salt, black pepper, and red pepper flakes, and cook for about 2-3 minutes on one side.
Flip the prawns over and continue to cook for another 2-3 minutes, or until they turn pink and opaque.
Add the juice and zest of the lemon to the skillet and toss the prawns to coat them evenly.
Turn off the heat and stir in the chopped parsley.
Serve immediately, garnished with extra lemon slices and parsley if desired.
Nutrition Facts
Calories |
786 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.0 g | 38% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 945 mg | 315% | |
| Sodium | 1744 mg | 76% | |
| Total Carbohydrate | 10.9 g | 4% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 1.8 g | ||
| Protein | 121.7 g | 243% | |
| Vitamin D | 19.0 mcg | 95% | |
| Calcium | 220 mg | 17% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 1532 mg | 33% | |
*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.
