Heart-Healthy Prawn Gravy

Dive into the vibrant flavors of this Heart-Healthy Prawn Gravy, a delicious and nutritious seafood dish perfect for a wholesome dinner. This recipe combines tender prawns simmered in a fragrant tomato-based sauce infused with warm, earthy spices like cumin, coriander, and turmeric. Prepared with olive oil and a low-sodium vegetable broth, it’s crafted with your heart health in mind, offering a lighter take on traditional prawn curries without compromising taste. Fresh ginger, garlic, and a burst of lime juice add layers of zest, while a sprinkling of fresh coriander leaves completes the dish with an aromatic finish. Ready in just 40 minutes, this prawn curry pairs beautifully with steamed brown rice or quinoa for a balanced meal that’s as quick as it is satisfying. Perfect for seafood lovers looking for a healthier twist, this recipe is low in fat but high in flavor—ideal for weeknight dinners or special occasions.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams raw prawns, deveined and peeled
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 teaspoon ginger, grated
• 2 large ripe tomatoes, finely chopped
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon cayenne pepper
• 1 cup low-sodium vegetable broth
• 2 tablespoons fresh coriander leaves, chopped
• 1 tablespoon fresh lime juice
• 0.5 teaspoon salt
• 0.25 teaspoon fresh ground black pepper

Directions

Step 1

Rinse the prawns thoroughly under cold water and pat them dry with a paper towel.

Step 2

Heat olive oil in a large non-stick pan over medium heat.

Step 3

Add chopped onions and sauté until they turn translucent, about 3 minutes.

Step 4

Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 5

Add the chopped tomatoes to the pan and cook until they soften, about 5 minutes.

Step 6

Mix in the cumin, coriander, turmeric, and cayenne pepper. Cook for 2 minutes, allowing the spices to meld into the mixture.

Step 7

Pour in the low-sodium vegetable broth, stirring well to combine. Bring the mixture to a simmer.

Step 8

Add the prawns to the pan, cover, and cook for 5-7 minutes until they are pink and cooked through.

Step 9

Reduce heat and add lime juice, salt, and freshly grated black pepper to taste.

Step 10

Garnish with fresh coriander leaves before serving.

Step 11

Serve hot alongside steamed brown rice or cooked quinoa for a complete and nourishing meal.

Nutrition Facts

Serving size	1280.3 grams (1280.3g)

Amount per serving	% Daily Value*
Calories	772

Total Fat 34.40g	44%
Saturated Fat 5.40g	27%
Polyunsaturated Fat 2.70g
Cholesterol 975mg	325%
Sodium 1948mg	85%
Total Carbohydrate 36.70g	13%
Dietary Fiber 8.30g	30%
Total Sugars 15.60g
Protein 74.10g	148%

Vitamin D 0IU	0%
Calcium 297mg	23%
Iron 6mg	34%
Potassium 2729mg	58%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.1%

Protein: 39.4%

Carbs: 19.5%