Mediterranean Diet Chilli Prawn
Discover the bold flavors of the Mediterranean with this vibrant Chilli Prawn recipe, the perfect marriage of simplicity and gourmet flair. Featuring succulent large prawns sautéed in extra virgin olive oil with fragrant garlic and a kick of red chili flakes, this dish is a flavor-packed delight. Juicy cherry tomatoes, Kalamata olives, and tender baby spinach create a colorful, nutrient-rich base, while fresh parsley and a squeeze of lemon bring brightness to every bite. Ready in just 25 minutes, this easy yet elegant recipe pairs beautifully with whole grain bread or quinoa for a heart-healthy meal that's ideal for seafood lovers embracing the Mediterranean diet. Whether you're hosting or enjoying a solo indulgence, this one-pan wonder is sure to impress and inspire your taste buds!
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Recipe Information
Ingredients
- 500 grams Large prawns, deveined and shelled
- 3 tablespoons Extra virgin olive oil
- 4 Garlic cloves, minced
- 1 teaspoon Red chili flakes
- 250 grams Cherry tomatoes, halved
- 1 Lemon, juiced
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Sea salt
- 0.5 teaspoon Black pepper
- 100 grams Kalamata olives, pitted and sliced
- 1 Red onion, finely sliced
- 100 grams Baby spinach leaves
Instructions
Rinse the prawns under cold water and pat them dry with paper towels.
In a large skillet, heat the extra virgin olive oil over medium-high heat.
Add the minced garlic and red chili flakes to the skillet, sautéing for about 1 minute until the garlic is fragrant.
Add the prawns to the skillet, cooking for 2-3 minutes on each side until they turn pink and are cooked through. Remove prawns from the skillet and set aside.
In the same skillet, add the red onion and cherry tomatoes, cooking until the onion is soft and the tomatoes start to blister, about 3 minutes.
Return the prawns to the skillet with the olives. Stir in the lemon juice, sea salt, and black pepper.
Toss in the baby spinach leaves and cook for an additional minute until the spinach is wilted.
Remove the skillet from the heat and sprinkle with fresh parsley.
Serve immediately, dividing the prawns and vegetables evenly among the plates. Pair with a side of whole grain bread or quinoa for a complete Mediterranean meal.
Nutrition Facts
Calories |
1196 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.9 g | 83% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 945 mg | 315% | |
| Sodium | 4769 mg | 207% | |
| Total Carbohydrate | 38.8 g | 14% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 12.1 g | ||
| Protein | 129.0 g | 258% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 620 mg | 48% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 2849 mg | 61% | |
*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.
