Stir-fried warm salad of prawns & baby courgettes

prawn and courgette salad

Serves 4

  • 20 medium-large prawns, from sustainable sources, ask your fishmonger, peeled

  • 10 baby courgettes

  • 6 tablespoons sunflower or nut oil

  • zest and juice of 2 limes

  • 1 heaped tablespoon fresh ginger, grated

  • 2 fresh red chillies, deseeded and finely chopped

  • 1 small handful mixed fresh coriander and mint

  • 2 tablespoons low-salt soy sauce

First of all, run a sharp knife down the back of the prawns and remove the little vein. This will make the prawns look nicer and taste better, as they will take on more flavour. Get a wok or pan very hot while you very finely slice your baby courgettes at an angle. Place these in a bowl and have all your ingredients ready to go, which is really important when you're stir-frying. To your hot pan, add the oil, prawns, lime zest and ginger. Stir-fry for around 2 minutes, until the prawns are lightly golden. Remove from the heat, and allow to cool for 30 seconds before adding your courgettes, lime juice, chilli and herbs. You can increase or decrease the quantity of chilli to your own taste. I prefer to use lots! Season with soy sauce and toss well, then serve on a plate. Eat straight away, while the courgettes are still nice and crunchy.

Nutritional Information

Stir-fried warm salad of prawns & baby courgettes

With zingy ginger and lime

0 foodies cooked this
With just the right amount of crunch, zing and herbiness, this speedy prawn stir-fry is delicious
Serves 4
15m
Super easy
Method

I love the crunch of the raw baby courgettes you can easily get hold of these days. The zing of lime and ginger and the sweetness of the charred prawns are amazing

First of all, run a sharp knife down the back of the prawns and remove the little vein. This will make the prawns look nicer and taste better, as they will take on more flavour. Get a wok or pan very hot while you very finely slice your baby courgettes at an angle. Place these in a bowl and have all your ingredients ready to go, which is really important when you're stir-frying. To your hot pan, add the oil, prawns, lime zest and ginger. Stir-fry for around 2 minutes, until the prawns are lightly golden. Remove from the heat, and allow to cool for 30 seconds before adding your courgettes, lime juice, chilli and herbs. You can increase or decrease the quantity of chilli to your own taste. I prefer to use lots! Season with soy sauce and toss well, then serve on a plate. Eat straight away, while the courgettes are still nice and crunchy.

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 283 14%
  • Carbs 2.5g 1%
  • Sugar 2.2g 2%
  • Fat 23.3g 33%
  • Saturates 4.7g 24%
  • Protein 15.0g 33%
Of an adult woman's guideline daily amount

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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