SPICY GARLIC PRAWNS WITH ROASTED VEGETABLES
This Spicy Garlic Prawns With Roasted Vegetables is a vibrant and protein-rich dish that brings together bold Mediterranean flavours in under 20 minutes. The juicy prawns are seared in olive oil with aromatic garlic and a pinch of chilli flakes, creating a deliciously savoury base. The vegetable skillet contains fresh courgette slices and sweet bell pepper, which add fibre and colour, making this a satisfying and low-fat meal ideal for busy evenings. The dish offers the perfect balance of tender seafood, crisp vegetables and a touch of spice without any heaviness. It’s naturally gluten-free, low in carbohydrates and easily adjustable depending on your preference for heat or herbs. Whether served on its own, over brown rice or as part of a light dinner spread. This Spicy Garlic Prawns With Roasted Vegetables delivers punchy flavour and wholesome nutrition with minimal effort.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Stir-Fry, Sauté, One-Pot Wonders
OCCASION/HOLIDAY
Summer, Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low Fat, Low Sodium, Quick & Easy, Wheat/Gluten-Free
DISH TYPE
Seafood Main
INGREDIENTS
The ingredients required for Spicy Garlic Prawns With Roasted Vegetables are listed below:
- 100 grams | 3.53 ounces | peeled prawns
- 55 grams | 1.94 ounces | ½ cup sliced courgette
- 75 grams | 2.65 ounces | ½ cup chopped bell pepper
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 3 grams | 0.11 ounces | 1 garlic clove, minced
- 1 gram | 0.04 ounces | pinch of chilli flakes
- 1 gram | 0.04 ounces | a pinch of salt (optional)
- 1 gram | 0.04 ounces | a pinch of black pepper (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 161.9 kilocalories
- Fat: 5.4 grams
- Saturated Fat: 0.8 grams
- Carbohydrates: 7.2 grams
- Sugars: 4.6 grams
- Sodium: 117.4 milligrams
- Fibre: 2.2 grams
- Protein: 21.6 grams
- Calcium: 83.5 milligrams
- Iron: 1.1 milligrams
- Potassium: 577.9 milligrams
PREPARATION
These steps are followed for the preparation of Spicy Garlic Prawns With Roasted Vegetables:
- Prepare The Ingredients: Rinse the prawns under cold water and pat dry. Slice the courgette and chop the bell pepper into bite-sized pieces.
- Heat The Oil: Warm olive oil in a non-stick pan over medium heat. Add the minced garlic and sauté for 30 to 60 seconds until fragrant.
- Add The Prawns: Stir in the prawns and cook for 3 to 4 minutes, turning halfway through until they turn pink and are cooked through.
- Stir-Fry The Vegetable: Add the courgette and bell pepper to the pan. Stir-fry everything together for 4 to 5 minutes until vegetables are slightly tender but still vibrant.
- Season And Spice: Sprinkle chilli flakes, salt and black pepper to taste. Mix well and cook for another minute to bring the flavours together.
- Serve Hot: Transfer to a plate and enjoy on its own or with a side of steamed quinoa or wild rice for a fuller meal.
PREPARATION TIME
5 minutes
COOKING TIME
10 minutes
TIPS
These tips can help you make a better Spicy Garlic Prawns With Roasted Vegetables:
- Dry Prawns Well: Ensuring prawns are dry before cooking prevents excess water in the pan and promotes a nice sear.
- Garlic Timing: Add garlic just before the prawns so it doesn’t burn and become bitter.
- High Heat Stir-Fry: Use medium-high heat to retain the vegetables crispness.
- Use Tongs Or Spatula: Helps toss ingredients quickly and evenly without overcooking.
- Taste As You Go: Adjust chilli flakes to your preferred level of spice just before serving.
VARIATIONS
- Make It Creamy: Add a splash of coconut milk or light cream for a richer texture.
- Herb Boost: Stir in chopped parsley, coriander or basil at the end for an aromatic lift.
- Extra Protein: Add a scrambled egg or tofu cubes for a mixed-protein stir-fry.
- Citrus Note: A squeeze of lemon or lime juice before serving brightens the dish.
- Carbohydrate Swap: Serve over courgette noodles or cauliflower rice for a low-carbohydrate variation.
PREPPING AND STORAGE
- Refrigerate: Let leftovers cool completely before storing in an airtight container. Keeps well in the refrigerator for up to 2 days.
- Freezing Not Recommended: Prawns can turn rubbery after freezing and reheating, so fresh consumption is best.
- Reheat Lightly: Warm gently in a pan over low heat or microwave on medium power for 1 to 2 minutes to prevent overcooking.
