17 Simple, low-fat prawn dishes

Prawns are a great source of protein - a serving of around 8 prawns contains just 101 calories, 19g protein and just 1.4g of fat! Prawns are also packed with omega-3 fatty acids, essential for brain health and to reduce your risk of cancer and heart disease, plus vitamins E and A and phosphorus, potassium and calcium (1).

We don't recommend eating prawns everyday, as they are quite high in cholesterol (a serving contains 179mg), but added to your healthy diet once or twice a week, they're a great, low-fat alternative to chicken or fish and you'd be surprised how versatile they can be. For anyone who still thinks that prawn cocktail is about as imaginative as you can get with a prawn, we've got 17 easy, low-fat prawn dishes that will wow you!

#1. Prawn and Avocado Sushi Rolls

We already know that prawns are loaded with omega-3 fatty acids, and avocados are a great source of healthy fats, so why not combine the two to make avocado and prawn sushi rolls! Rolling your own sushi is fun, and this is a great, low-fat portable lunch idea for those busy days at the office.

#2. Keralan Prawn Curry

This spicy Indian curry is loaded with chilli, ginger and spices - it's perfect to pep up your immune system and keep colds at bay. Swapping prawns for chicken makes a nice change and gives you a healthy dose of omega-3s.

#3. Thai Green Prawn Curry

Another curry dish, this time a Thai one. Making your own curry paste for this dish may take a little while, but the results are definitely worth it (and it keeps for a few weeks in the fridge!) With just 208 calories and 9.1g fat (1.6g sat fat) per serving, this dish is packed with protein - 24g in total, and it's a healthy alternative to your weekend takeaway, infused with Thai flavours.

#4. Piri-Piri Lemon Squid and Prawn Skewers

A seafood supper on a skewer - what could be simpler? Shelled prawns and squid strips marinated in lemon juice, white wine, olive oil, tomato puree, garlic and spices gives a wonderful flavour. One of the best things about this dish is that you can marinate the seafood whilst you head off for a workout - it just takes a few minutes to cook the skewers on a griddle pan or in a frying pan. Served with a green salad, this is the perfect healthy meal.

#5. Prawn Tom Yam Khung

This traditional hot and sour Thai soup is loaded with goodness and can reputedly help you to get over a cold or flu if you feel unwell. It's simple to make, yet you might need a specialist Asian store for the Kaffir lime leaves or galangal. Low in fat and big on flavour, keep the ingredients for this soup to hand anytime you need a pick-me-up!

#6. Prawn and Pea Risotto

This light risotto made with white wine and fish stock has a lovely seafood flavour and unlike some other risottos, it's not loaded with butter and cheese. Great for those nights you need something quick yet satisfying to refuel after a run.

#7. Perfect Thai Prawn Stir Fry

This Thai stir fry has a hot, sweet and spicy sauce that's the perfect accompaniment to a steaming bowl of vegetables, noodles and peeled Tiger prawns. Add whatever vegetables you like to boost your way towards five-a-day - be imaginative! We love red peppers, spring onions and edamame.

#8. Spanish Prawn and Spinach Tortilla

Prawns feature heavily in Spanish cooking and this makes a great brunch dish to enjoy with friends or after the gym. With prawns, iron-rich spinach, potatoes and grated cheese, it's loaded with protein and will keep you satisfied until dinner time, so you're less likely to reach for unhealthy snacks.

#9. Sweet Potato with Piri-Piri Prawns

This recipe combines two of our favourite things - sweet potatoes and prawns! The sticky, spicy Piri-Piri marinade is delicious, whilst swapping sweet potato for regular baked potato keeps your blood sugar stable, so you won't get that post-dinner slump. This is the ideal simple dinner to make when you've had a long, hard day at work.

#10. Prawn Spaghetti

Let's call this by its Italian name, as it's so much more glamorous - "Spaghetti con Gamberetti e rucola" - we told you so! Jamie Oliver's simple, fresh combo of prawns, rocket, chilli and tomatoes is perfect served with spaghetti and makes a great low-fat alternative to traditional spaghetti bolognese. This is a dish that is sure to become a favourite.

#11. Garlic Chilli Prawns with Sesame Noodles

Forget about that Friday night takeaway - if you're craving Chinese food then this Asian stir-fry will give you a healthy fix. With just 430 calories per serving, the sweet, spicy sauce is easy to make - you'll have most of the ingredients already (garlic, chilli, sugar and soy sauce). In less than 15 minutes, you'll be serving up a tasty, spicy dish.

#12. Courgette and Prawn Pilaf

Pilaf is a delicious, light one-pot rice dish and the beauty of it is that you can really substitute whatever vegetables you have to hand. Courgettes are loaded with vitamin C to boost your immune system and potassium, to keep your blood pressure under control (2). They're also low in calories, but make sure you keep the skin on, as it contains soluble fibre which not only stabilises blood sugar but can also help to slow down your digestion, leaving you feeling fuller for longer. This recipe uses fresh herbs - we think that's a great excuse to start growing your own.

#13. Prawn and Watermelon Salad

This light, fruity salad could be saved for the summer months, but it's just as good enjoyed now in front of the fire! Lime-marinated prawns, sesame seeds, baby spinach, herbs and watermelon come together to create a zesty dish. Watermelon is high in vitamins C, A and B6 and is also packed with antioxidants (3).

#14. Prawn and Tofu Pad Thai

Pad Thai, or Thai noodles, is one of our favourite dishes. Usually made with either chicken or prawns, this Jamie Oliver recipe includes tofu too, so it's super-charged with loads of protein that makes it excellent post-workout fuel. Quick to make, we love cooking this for friends or after a 30-minute gym session.

#15. Buttery Chilli Prawns

Sometimes you just want a simple dish to let the prawns speak for themselves. This simple recipe puts prawns in a buttery, chilli, garlic and paprika sauce - perfect served with some crusty bread and a green salad and ideal if you have friends coming over and are looking for something foolproof to make, with just 237 calories per serving.

#16. Vietnamese Prawn and Mint Rice Paper Rolls

We love rice paper rolls - they're a healthier, fresher take on deep-fried spring rolls and packed with the flavours of Vietnam. With just 40 calories per serving, you can enjoy several of these for a light lunch or serve with the accompaniments of your choice for dinner. You'll find rice flour pancakes in most large supermarkets or try Asian stores. All you need is cucumber, spring onions, mint and prawns, plus some sweet chilli dipping sauce to serve!

#17. Garlic Lemon Prawns with White Beans

This Spanish-style recipe is sort of like a lighter take on a cassoulet - beans are loaded with protein and fibre, whilst the garlic-marinated prawns add delicious flavour. You only need a few ingredients to make this, and we think it would taste amazing served with a side salad.

READ THIS NEXT: Spice up your chicken with 21 creative ideas

Works cited:

  1. http://www.livestrong.com/article/485658-the-effects-of-prawns-on-the-human-body/

  2. http://www.theguardian.com/lifeandstyle/2013/jul/29/good-for-you-courgettes-food-and-drink-health-and-wellbeing

  3. http://www.livescience.com/46019-watermelon-nutrition.html

Author By Paula Beaton
Date On 19th Jan 2015 at 10:42

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