Prawn & watermelon salad

prawn and watermelon salad

Serves 2

  • zest and juice of 2 limes

  • 12 raw prawns, from sustainable sources, ask your fishmonger, peeled

  • 100 g unsalted cashews

  • 1 tablespoon sesame seeds

  • 1 small bunch mint

  • 1 red chilli, deseeded and finely chopped

  • 2 handfuls baby spinach

  • 400 g watermelon, seeds removed, cut into chunks

  • 4 spring onions, finely sliced

  • sesame oil

  • sea salt

  • freshly ground black pepper

Put the zest and juice of one of the limes in a bowl and toss the prawns in it. Leave to marinate while you prepare the other ingredients.



Heat a wok or frying pan, then add the cashews and heat until lightly toasted.



Add the sesame seeds for 30 seconds until they start to brown and pop, then remove all the nuts from the pan. Crush lightly with the bottom of a saucepan and place in a big mixing bowl.



Add the mint, chopped chilli, baby spinach, watermelon and spring onion to the mixing bowl and toss with the toasted nuts.



Add the prawns to the hot pan with a splash of sesame oil, season with salt and pepper and stir-fry lightly for a few minutes until cooked through.



Toss the cooked prawns with the other ingredients in the mixing bowl and season with lime juice, sesame oil, salt and pepper.



Tip: If you can't find cashews, unsalted peanuts will do instead.

Nutritional Information

Prawn & watermelon salad

Topped with toasted sesame seeds, peanuts and cashews

0 foodies cooked this
Marinating the prawns in lime juice before stir-frying gives this dish a beautiful zingy freshness
Serves 2
20m
Super easy
Method

Prawns quickly marinated in lime juice and stir-fried, tossed in a salad with mint, chilli, baby leaf spinach, chunks of watermelon and toasted crushed sesame seeds, peanuts and cashew nuts. Delicious!

Put the zest and juice of one of the limes in a bowl and toss the prawns in it. Leave to marinate while you prepare the other ingredients.

Heat a wok or frying pan, then add the cashews and heat until lightly toasted.

Add the sesame seeds for 30 seconds until they start to brown and pop, then remove all the nuts from the pan. Crush lightly with the bottom of a saucepan and place in a big mixing bowl.

Add the mint, chopped chilli, baby spinach, watermelon and spring onion to the mixing bowl and toss with the toasted nuts.

Add the prawns to the hot pan with a splash of sesame oil, season with salt and pepper and stir-fry lightly for a few minutes until cooked through.

Toss the cooked prawns with the other ingredients in the mixing bowl and season with lime juice, sesame oil, salt and pepper.

Tip: If you can't find cashews, unsalted peanuts will do instead.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 560
    28%
  • Carbs 25.0g
    10%
  • Sugar 16.2g 18%
  • Fat 37.0g 53%
  • Saturates 6.6g 33%
  • Protein 29.9g 66%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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