High-protein prawn and courgette pan-fry

High-protein prawn and courgette pan-fry with tender prawns, courgette noodles, garlic, butter, olive oil and lemon – light, quick to make and good for every day.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 260 kcal per serving
• Protein: 32 g
• Fat: 12 g
• Carbs: 6 g

Ingredients

• 300g prawns
• 2 courgettes
• 2 cloves of garlic
• 1 tbsp butter
• 1 tbsp olive oil
• 1 squeeze of lemon juice
• 1 pinch of chilli flakes

Method

You’ll need: frying pan · spiralizer · chopping board · knife

1. Spiralise the courgettes into courgette noodles and finely chop the garlic.
2. Heat the butter and olive oil in a frying pan. Fry the prawns briefly with the garlic and chilli flakes until just cooked.
3. Take the prawns out of the pan and set aside.
4. Add the courgette noodles to the hot pan and fry only briefly so they keep a little bite.
5. Toss the courgette noodles with the prawns again and season to taste with lemon juice.
6. Plate up the prawn and courgette pan-fry ready to serve straight away.

Good to know

When it has to be quick, a pan-fry like this is worth its weight in gold. Light, savoury and pleasantly satisfying.

Swaps

Butter → ghee (good for high heat and usually lower in lactose). Courgette → green asparagus (also provides fibre and folate). Lemon → lime (similar fresh acidity, with vitamin C).

Allergens

Contains crustaceans, and milk from the butter; for children, season mildly, and during pregnancy only eat the prawns fully cooked.