Garlic prawn, courgette and lemon pan fry recipe

23 ratings Rate
  • Serves 2
  • 10 mins to prepare and 5 mins to cook
  • 313 calories / serving
  • Healthy
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Trim the ends off the courgettes, then cut them into slices the thickness of a pound coin.

Heat the oil and butter in a frying pan and fry the courgettes, garlic and prawns together until the prawns are pink and the courgettes are just tender, about 3-4 minutes.

Add the peas and cook for 1 minute until hot, stir in the spinach and lemon rind and serve immediately with some cooked rice of your choice.

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  • Ingredients

  • 2 courgettes
  • 1tbsp olive oil
  • 15g (½oz) butter
  • 1-2 cloves garlic
  • 200g (7oz) raw prawns, shelled
  • 100g (3½oz) frozen peas
  • handful baby spinach leaves
  • grated rind of 1 lemon
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  • Energy 1308kj 313kcal 16%
  • Fat 14.2g 20%
  • Saturates 5.2g 26%
  • Sugars 6.2g 7%
  • Salt 0.7g 12%

of the reference intake
Carbohydrate 13.3g Protein 28g Fibre 10.1g

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