Prawn citrus parcels recipe

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  • Serves 4
  • 25 mins to prepare and 10 mins to cook
  • 130 calories / serving
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Healthy PC prawncitrusparcels He

Preheat the oven to 180°C, 350°F, Gas Mark 5.

Create four envelopes out of foil, by folding a large piece in half, then double folding over each side to seal and leaving the top edge open. Divide the prawns between the parcels.

Using a vegetable peeler, shave the asparagus and courgette into ribbons then add to the parcels. Segment the grapefruit by running a small knife down the fruit under the pith but leaving the flesh intact. Then run the knife between each membrane to loosen then segment – do this over a bowl – then add the segments to the parcels.

Sprinkle over the pepper or paprika then add a little oil and salt. Bake the parcels in the oven for about 8-10 minutes until the prawns are cooked and pink. Open one to check and return to the oven for another two minutes if necessary. Open the parcels at the table.

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  • Ingredients

  • 200g raw prawns, shelled
  • ½ bunch asparagus, trimmed
  • 1 small courgette
  • 1 grapefruit
  • 2tsp Espelette pepper or paprika
  • 2tbsp olive oil
  • salt
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  • Energy 536kj 130kcal 6%
  • Fat 6g 9%
  • Saturates 1g 5%
  • Sugars 6g 7%
  • Salt 0.1g <1%

of the reference intake
Carbohydrate 6.9g Protein 11.2g Fibre 2.5g

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