High-protein prawn pan-fry with courgette noodles

High-protein prawn pan-fry with courgette noodles: a light recipe with prawns, courgette, cherry tomatoes, garlic, lemon and parsley for quick cooking.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 10 min
• Total time: 25 min
• Calories: 320 kcal per serving
• Protein: 40 g
• Fat: 16 g
• Carbs: 12 g

Ingredients

• 400 g courgettes
• 250 g prawns
• 2 cloves of garlic
• 200 g cherry tomatoes
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 bunch of parsley

Method

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

1. Pat the prawns dry. Slice the garlic thinly and roughly chop the parsley.
2. Cut the courgettes into noodles. Wash the cherry tomatoes and set them aside.
3. Warm the olive oil in a large frying pan over a medium to high heat. Fry the prawns briefly until just cooked, then take them out.
4. Fry the garlic and cherry tomatoes in the same pan until the garlic smells fragrant and the tomatoes soften.
5. Add the courgette noodles and toss only briefly so they warm up and keep their bite. Return the prawns to the pan and finish with the lemon juice.
6. Sprinkle with parsley and serve straight away.

Good to know

When it needs to be quick, this pan-fry is just right. It's light and juicy, and on the table without much effort.

Swaps

Courgette → green asparagus in thin strips (more folate and fibre). Parsley → basil (also provides plant compounds). Olive oil → ghee (heat-stable).

Allergens

Contains crustaceans; for children, serve only when thoroughly cooked, and in pregnancy fully cooked prawns are fine, but raw or undercooked ones aren't.

Dairy-free recipes