Tag Archives: prawns

Prawn Pesto Pasta

Tasty, tasty, tasty… and providing a whopping 3 OF YOUR 5 A DAY, a solid 32 grams of protein, and plenty of vitamins and minerals to improve your health.

Serves 1

INGREDIENTS:

  • 75g wholewheat spaghetti
  • 6 cherry tomatoes, halved
  • 5 spears of asparagus
  • 70g frozen peas
  • 1 tbsp basil pesto
  • 2 tbsp fat-free creme fraiche
  • 60g king prawns
  • 1 clove garlic, minced
  • 1 tsp olive oil

METHOD:

  1. Boil water in a pan and add the pasta, set a timer for 10 minutes – with 4 minutes to go, you will need to add the asparagus tips and the frozen peas.
  2. Meanwhile, heat the olive oil in a pan, add the tomatoes and prawns (you can use either cooked or raw prawns – if cooking from raw just make sure they are pink all the way through when fully cooked) and heat for 3-4 minutes.
  3. Add the garlic to the prawn pan and cook for a further 2 minutes. Remove from heat.
  4. Drain the pasta, asparagus and peas.
  5. Arrange the asparagus on a plate.
  6. Mix in the pesto and creme fraiche into the pasta and peas, and serve on the asparagus. Top with the garlic prawns and tomatoes.
  7. Enjoy!

NUTRITION:

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Prawns – high in protein for muscle repair and growth, and low in fat.

Wholewheat pasta – high in starchy carbs for energy which will keep you going, and fibre to improve digestion.

Asparagus – high in vitamin A for vision, vitamin B6 for energy release, and folate for DNA synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Creme Fraiche – no fat (as fat-free version is bought), and high in calcium for bone strength.

 

Cajun Prawns

Low in calorie, fat and high in protein, this light tea/ lunch provides 4 of your 5 a day with a spicey twist!

INGREDIENTS

  • 150g raw prawns
  • 1 green pepper, chopped
  • 200g cherry tomatoes, halved
  • 1 sweetcorn cob, chopped
  • 2 carrots, chopped
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp mild chilli powder
  • Seasoning
  • 1 tbsp olive oil

METHOD

  1. Preheat the oven to 220/8
  2. Pop the sweetcorn cob pieces in the microwave for 3-4minutes until slightly soft.
  3. Mix the spices and seasoning in a small bowl.
  4. Put the prawns, pepper, tomatoes, sweetcorn cob and carrot pieces and top with the spice mix and olive oil, mix well.
  5. Put in oven and bake for 20minutes.
  6. Enjoy!

NUTRITION

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Prawns – High in protein and low in fat for a lean tasty meat!

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Pepper – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

Carrots – Also high in vitamin A (specifically beta-carotene) for vision and immune function.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

 

Mini Fish Pie Fillets

Good for a light tea or as nibbles at a buffet, these dairy-free fish pie fillets are fun to make and super healthy!

Serves 1

INGREDIENTS:

  • White fish fillet
  • 50g prawns
  • 1 small potato, halved and sliced
  • 1tsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Put potato in microwave and put on full heat for 5-6minutes.
  3. Take out and put white fish in microwave for 3minutes.
  4. Put fillet on baking tray, top with prawns and potato.
  5. Cover in olive oil and season.
  6. Put in oven for 10-15minutes.
  7. Serve with green vegetables.
  8. Enjoy!

NUTRITION:

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Fish – low in fat and calories, and high in protein, this base provides a tasty alternative to higher calorie meat pies – swap for salmon if wanting something higher in calories and to provide you with omega-3 fatty acids.

Prawns – also low in fat and calories, they are a good source of magnesium for skeletal development and muscle contraction; zinc for enzyme and immune function; and selenium for thyroid and immune function.

Potatoes – a starchy, low-fat base they will provide you with energy for the rest of the day.