LEMON-GARLIC PRAWN AND VEGETABLE FOIL PACKET
The Lemon-Garlic Prawn and Vegetable Foil Packet is a vibrant, healthy and fuss-free meal designed for busy weeknights or outdoor grilling sessions. Featuring tender prawns and colourful vegetables like courgette and bell pepper, this dish is infused with garlic, lemon and olive oil to create bold flavour with minimal ingredients. Everything is wrapped in foil, sealed and baked or grilled, locking in moisture and flavour for perfectly cooked seafood and veg every time. This foil packet method is ideal for clean-up and also makes it perfect for camping, barbecues or picnics. Low in fat, high in protein and naturally gluten-free, this quick and easy recipe fits beautifully into clean eating routines. Whether you’re dining al fresco or looking for a no-mess dinner at home, this dish brings together simplicity, nourishment and fantastic Mediterranean-inspired flavour.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Bake, Barbecue / Grill, One-Pot Wonders, Prepared in Advance
OCCASION/HOLIDAY
Summer, Backyard BBQ, Picnic, Spring, Family Reunion, Mother’s Day, Father’s Day, Valentine’s Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low Fat, Low Sodium, Low/ No Sugar, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Casserole / Gratin
INGREDIENTS
There are the following ingredients for Lemon-Garlic Prawn And Vegetable Foil Packet:
- 100 g prawns, peeled and deveined
- ½ cup mixed vegetables (courgette and bell pepper, sliced)
- 1 tablespoon olive oil
- ½ tablespoon garlic powder
- Splash of lemon juice (approx. 1 tsp)
FULL NUTRITIONAL INFORMATION
- Calories: 247.4 kilocalories
- Fat: 14.8 grams
- Saturated Fat: 2.2 grams
- Carbohydrates: 12.3 grams
- Sugar: 2.2 grams
- Fibre: 2.9 grams
- Sodium: 743.6 milligrams
- Protein: 16.5 grams
- Cholesterol: 126 milligrams
- Calcium: 80.2 milligrams
- Iron: 1.4 milligrams
- Potassium: 413.1 milligrams
- Vitamin D: 0.1 milligrams
PREPARATION
These steps are followed for the preparation of Lemon-Garlic Prawn And Vegetable Foil Packet:
- Preheat Oven Or Grill: Set oven to 200°C (180°C fan) or preheat grill to medium-high.
- Prepare The Foil: Lay out a large piece of foil on a flat surface. Lightly brush or spray the centre with olive oil.
- Assemble The Packet: Place the prawns in the centre of the foil. Scatter sliced courgette and bell pepper over and around the prawns.
- Add Flavour: Drizzle with olive oil, sprinkle garlic powder evenly and finish with a splash of lemon juice. Toss gently to coat.
- Seal The Packet: Fold foil over the contents and seal all sides tightly to create a pouch, allowing a small air pocket inside.
- Cook In Oven: Place foil packet on a baking tray and bake for 12 to 15 minutes.
- Grill: Place on grill grates and cook for 10 to 12 minutes, flipping once.
- Serve: Carefully open the packet so that steam will escape. Prawns should be pink and opaque; vegetables slightly tender but still colourful. Serve it hot.
PREP TIME
5 minutes
COOKING TIME
12–15 minutes
TIPS
Here are some helpful tips for Lemon-Garlic Prawn And Vegetable Foil Packet:
- Pat Prawns Dry: Removing moisture helps prawns cook evenly and prevents sogginess in the foil.
- Thin Veg Slices: Slice courgette and pepper thinly to match the prawns’ quick cooking time.
- Seal Properly: Ensure the foil is sealed to trap steam and enhance the cooking process.
- Don’t Overcook: Keep an eye on cook time, and prawns are done when pink and slightly curled.
- Layer Flavour: Add garlic powder under the prawns for deeper infusion and toss just before sealing.
VARIATIONS
- Grain Base: Serve the cooked packet contents over quinoa, bulgur or brown rice for a heartier meal.
- Butter Option: Replace olive oil with a pat of herbed butter for a richer finish.
- Spice Kick: Add a pinch of red pepper flakes or a small amount of harissa paste.
- Vegetable Substitutes: Use mushrooms, cherry tomatoes, or asparagus instead of or alongside the peppers and courgette.
- Herb Addition: Toss in fresh thyme, parsley or basil just before sealing or after opening for a bright herbal note.
- Citrus Swap: Try lime or orange juice in place of lemon for a flavour twist.
PREPPING AND STORAGE
- Fridge Storage: Store cooked leftovers in an airtight container for up to 2 days. Reheat gently to avoid rubbery prawns.
- Freezing: Freeze uncooked foil packets (prawns and veg only) for up to 1 month. Thaw in the fridge overnight before cooking.
- Meal Prep Tip: Prepare multiple foil packets in advance and store them raw in the fridge for up to 24 hours. Ideal for next-day grilling.
- On-The-Go: Pack pre-assembled foil packets in a cooler for outdoor grilling at picnics, campsites, or tailgates.