Low Sodium Prawn Masala
Dive into a world of bold and vibrant flavors with this Low Sodium Prawn Masala, a healthier spin on the traditional Indian favorite. Perfectly seasoned with aromatic spices like turmeric, coriander, and garam masala, this dish skips the excess salt without sacrificing taste. Succulent prawns are simmered in a rich tomato-based masala infused with garlic, ginger, and a touch of heat from optional green chilies, balancing richness with zesty notes of lemon juice and fresh coriander. Ready in under 40 minutes, this guilt-free, heart-friendly recipe is perfect for pairing with steamed rice or warm flatbreads. Impress your taste buds and guests with this wholesome seafood dish that’s as nourishing as it is flavorful.
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Recipe Information
Ingredients
- 500 grams Prawns, peeled and deveined
- 2 tablespoons Olive oil
- 1 large Onion, finely chopped
- 4 cloves Garlic cloves, minced
- 1 tablespoon Fresh ginger, minced
- 2 medium Tomato, pureed
- 1 tablespoon Low sodium tomato paste
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Fresh coriander leaves, chopped
- 1 tablespoon Lemon juice
- 2 optional Fresh green chilies, chopped
Instructions
In a large pan, heat olive oil over medium heat.
Add the chopped onions and sauté until they turn translucent, about 5 minutes.
Stir in the minced garlic and ginger, cooking until fragrant, for about 1-2 minutes.
Add the pureed tomatoes and the low sodium tomato paste to the pan, stirring well to combine.
Sprinkle in turmeric powder, coriander powder, cumin powder, and red chili powder. Mix well and let it cook until the oil begins to separate from the masala base, about 5 minutes.
Add the prawns to the pan and stir to coat with the masala mixture. Cook for about 7-8 minutes until the prawns are cooked through and pink.
Add garam masala and chopped fresh green chilies if using. Stir well, then remove from heat.
Garnish with fresh coriander leaves and drizzle with lemon juice before serving.
Serve with steamed rice or flatbread, enjoying the delightful flavors of this low sodium prawn masala.
Nutrition Facts
Calories |
926 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 945 mg | 315% | |
| Sodium | 608 mg | 26% | |
| Total Carbohydrate | 41.1 g | 15% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 16.1 g | ||
| Protein | 126.9 g | 254% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 293 mg | 23% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2474 mg | 53% | |
*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.
