recipes for healthy living

Tag: prawns

Coconut Prawns with Orange Dipping Sauce

Who can resist prawns? – I know I love them, just not the price. I have made a similar recipe before but this marmalade dipping sauce for me works better than else. You need the biggest prawns you can get for this recipe, don’t bother if you only have the tiddlers. This is such a moreish dish so be prepared for a scramble for the last one. If you are living in Dublin, Can I recommend the Asia Market – I often buy the frozen prawns there especially if I’m making this for a gang.

OO&L Coconut Prawns

Coconut Prawns with Orange marmalade dipping sauce
Serves 4-6

4oz coconut flakes
6oz bread crumbs – I use panko but use normal if you cant get it
Salt and freshly ground black pepper
4 oz plain flour
2 eggs, beaten
24 large prawns, peeled and deveined
Vegetable oil, for frying

4 heaped tbsp marmalade
1 tbsp dark rum
Pinch of chilli flakes

In a large bowl, combine coconut and the bread crumbs and season with salt and pepper.
Place flour, eggs, and bread crumb mixture into 3 separate bowls.
Dredge the prawns in flour, followed by egg finally, coat liberally with the bread crumbs.
(This order is important, as I have learnt!)
Lay them on parchment until ready to fry.
Ban all kids from the kitchen, then heat several inches of oil to 350 degrees F in a heavy bottom pot.
Fry the prawns in batches until golden brown and cooked through, about 3 to 4 minutes per batch. Be careful not to overcrowd and drain on kitchen roll.

For the Dipping Sauce: heat the marmalade in a small saucepan over low heat. Add the rum and add a few pinches of chilli flakes if you want some heat. Cook for a minute or two and serve with the prawns.

Coconut Prawns

Coconut Prawns 2 Dips

Don’t bother making this dish until you find the biggest prawns you can – big tiger prawns are the best but breathtakingly expensive so maybe save those for a special occasion. A big dish with these dipping sauces will disappear in no time and its really popular with kids. The prawns give a good bang of protein and are a good source of minerals – the vitamins you will get from the fresh dipping sauce. The family were standing by with bated breath as I made these so make sure you don’t miss out while you are cooking them – they need to be eaten hot so cook and serve!

Coconut Prawns

1 pound large prawns , peeled and deveined
1 teaspoon salt , plus additional
2 cups unsweetened coconut flakes
2 tablespoons coconut flour
2 large eggs , lightly whisked
rapeseed oil , for frying

To prepare prawns
– Rinse and pat dry; sprinkle with salt.
– Put flour and coconut flakes onto 2 plates.
– Dip each prawn into beaten egg .
– Roll in the flour followed by the coconut to coat thoroughly.
– In a 9-inch frying pan over high heat, add about 1 inch oil.
– When oil is sizzling, add 3 or 4 prawns at a time.
– Cook until coconut is golden brown on each side.
– Remove with a slotted spoon and transfer to a plate lined with a kitchen roll.
– Sprinkle with additional salt while still hot.
– Serve with the dipping sauces below and a glass of cold beer – delicious!

Dipping Sauces – Green Apple Salsa & Sweet Chilli Sauce

Green Apple Salsa
1 chile, preferably green, seeded
25 gr coriander
25gr mint
1 green apple cored
Juice of a line
1/4teaspoon each of salt and sugar
Throw everything into the blender, add a few cubes of ice and blend

Sweet Chilli Sauce (Don’t feel you have to make this, There are loads of good varieties on our supermarket shelves)
500g long fresh red chillies deseeded
4 garlic cloves, peeled and choped
750ml white vinegar
645g caster sugar

Add chillies and garlic into the food processor with 250ml of the vinegar and blend
Tip into a pot with the rest o the vinegar and sugar.
Stir over a medium heat until the sugar dissolves, bring to the boil, then reduce the heat and simmer until the sauce thickens – about 30 minutes.

Coconut Prawns


Griddled Spicy Prawns with Quinoa Salad and Harissa Mayonnaise

Griddled Prawns

We are on holidays at the moment and its a great time to decompress, reconnect and relax. Its only when i get away that i realise how hectic normal life is. Up early, rush to work, work the day , battle the traffic, pick up eva, get home and think about dinner before everyone gets too hungry and a low blood sugar row erupts… Familiar to most people?

This is an easy mid week meal, simple to prepare, the quinoa is a great source of protein, the prawns great too in addition to the Omega 3’s they provide and combined with the veggies and herbs is a delicious tasty dish which everyone in the house will love. The Harissa mayo can be left on the side if kids find it too hot. (And yes, I am on a prawns love fest if you are wondering!)

Griddled Prawns with Lemon Quinoa Salad and Harissa Mayonnaise
Serves 4

Lemon Quinoa Salad
1 cup quinoa cooked in 2 cups of stock until liquid is absorbed and quinoa is soft, fluffy and cooled
1/2 red onion finely diced
2 Roasted Rep peppers finely chopped (I cheat and use them from a jar!
1 aubergine, diced and roasted in oil and seasonings (optional)
4 tbsp of flat leaf parsley chopped
2 tbsp of mint chopped
1 tbsp preserved lemon syrup(optional but delicious!)

Stir the preserved lemon syrup into the cooled quinoa
Add the vegetables and herbs and season really well.
Tip onto a nice serving platter.
Set aside until needed.

Griddled Sweet Chilli Prawns
20 prawns washed and deveined
4 tbsp sweet chilli sauce

Toss the prawns in the sauce and set aside for about 20 minutes
Thread onto skewers and griddle on a hot pan or on the BarBQ if summer, for about 2 mins a side.
Pile the skewers onto the quinoa salad
Top with dollops of the harissa mayonnaise and serve.

Harissa Mayonnaise
6 tbsp Mayonnaise combined with 1 tbsp Harissa

Prawn & Peas Sambal Oelek Curry

Prawn and Peas hot and tasty! This is quick and easy recipe, great flavour, pretty hot I must admit but well balanced so it doesn’t feel like too much of an assault on the body.
If you can get Sambal Oelek (a chilli based paste) then use it, otherwise just finely chop some chillies with salt and a little oil.

Prawns are rich in zinc, iodine and protein and the greens are great too so tuck in and enjoy! 🙂

Serves 2

1 small onion finely chopped or 2 shallots
2 tbsp oil
2 tbsp sambal oelek or 2 tsp red chilli paste
1 400gr can chopped tomatoes
Juice of half a lime
100gr each of blanched peas, mange tout and French beans
200gr tail on prawns (raw or cooked)
2 tsp palm sugar
2 tbsp chopped coriander
2 tbsp coconut cream
2 spring onions chopped
Heat oil to a medium heat and add shallot or onion, season and gently for about 5 minutes
Add the sambal oelek and cook it out for about 6 minutes
Tip in the can of tomatoes and stir and cook for 3 or 4 minutes
Add juice of half a lime and stir in 2 tbsp coconut cream
Tip in the blanched veggies and cook for a minutes or two
Then add  the prawns and continue to cook.
If using raw prawns cook for about 3-4 minutes, if cooked only about a minute is required.
Add chopped coriander and spring onion just before serving and then sprinkle over some more chopped coriander
Eat and enjoy – with rice if you need it but I find it delicious on its own.

The Best Prawns I have ever tasted…. EVER!

Garlic Prawns
These are garlic prawns with a twist… smothered in a creamy sweet roasted garlic and tarragon butter, they are party perfect with very little effort. … The garlic butter keeps in the fridge for a day or so if you don’t use it all in one go although I doubt you will have any left over. You need to buy raw prawns, I bought Castletownbere prawns which were marked as oven ready but were far form it so watch out and devein etc if necessary. This little dish provides zinc, iodine and protein and the garlic provides cholesterol lowering and other healing benefits , but for me, this simple recipe made the best prawns I have ever tasted.

Prawns with Sweet Roasted Garlic and Tarragon butter
Serves 3 as a starter
1 head of Garlic, unpeeled
50g butter
2 tablespoons of chopped tarragon
1 teaspoon dried chilli flakes
Sea salt and cracked black pepper
A dozen prawns butterflied with tail intact if possible

Preheat oven to 180C
Roast the whole head of garlic on a tray for 30 minutes until soft
Increase the temperature of the oven to 220C
Squeeze the lovely sweet garlic from each clove into a bowl and mash it until it is smooth.
Add the butter, tarragon, chilli, salt and pepper and mix to combine.
Tip prawns into the butter and gently mix to get the butter on all the prawns.
Tip them onto on a baking tray and cook for 8 minutes or until cooked through.
Halfway through cooking it is a good idea to gently spoon over the melted butter on the prawns while they cook.
Serve with a few wedges of lemon to squeeze over and enjoy.

Garlic Roasted Prawns

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