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

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With just the right amount of crunch, zing and herbiness, this speedy prawn stir-fry is delicious
Serves 4
15m
Super easy
Print this recipe
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.

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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 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's reference intake

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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  • 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