Quick Tiger Prawn Stir-Fry

Saturday 18th March is National Prawn Day!  To celebrate the iconic Aussie prawn we have a Tiger Prawn Stir-fry recipe for you that is shrimp-ly the best!

Noosa Council

Quick Tiger Prawn Stir-fry recipe

Ingredients

  • 20 extra-large Whole Raw Tropic Co Tiger Prawns, (head and shell removed and deveined, tail on)
  • ¼ cup soy sauce
  • 2 tsp cornflour
  • 1 tbsp lime juice
  • 1 tbsp honey
  • ¼ tsp sesame oil
  • 2 tbsp olive oil
  • 2 cloves garlic, crushed
  • 3 cm piece ginger, finely grated
  • 2 spring onions, cut into 3 cm lengths
  • 2 baby bok choy, trimmed and quartered lengthways
  • 1 cup snow peas, halved diagonally
  • Steamed rice, toasted sesame seeds, chopped chilli and lime wedges, for serving

Tip: Switch in your favourite seasonal veggies for a quick and easy mid-week meal.

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Method

  1. Combine 1 tbsp of soy sauce with the cornflour to make a smooth paste, add remaining soy sauce, lime juice, honey and sesame oil. Set aside.
  2. Heat oil in a large frying pan or wok over medium-high heat. Add garlic, ginger and prawns, tossing for 1 minute.
  3. Add spring onions, bok choy and snow peas. Cook for a further 2 minutes. Pour in the sauce and toss well to coat, continue to cook until sauce has heated through and prawns are vibrant orange and cooked through.
  4. Serve prawn stir-fry with rice, top with sesame seeds, chilli and lime wedges.

 

6 health benefits of prawns

  1. Prawns are a great source of Vitamins B-6, B-12 and Niacin, which help the body produce energy, build muscle and replenish red blood cells.
  2. Prawns contain significant amounts of iron, which is essential for the body to effectively distribute oxygen.
  3. Prawns are a rich source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of Zinc, which is important to develop a healthy immune system
  4. Prawns contain phosphorous, copper and magnesium, to help build strong bones.
  5. Prawns provides a complete protein, which means it includes all nine amino acids in the right proportion for the body to function properly. In fact, 100 grams of prawns contains about 25 grams of protein, approximately the same as a similar amount of chicken or beef.
  6. Prawns are low in calories. 100 grams of prawns contains only about 115 calories. This is half the calorie amount of chicken and a third of the calorie count of beef.

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Servicing Brisbane, Gold Coast, Sunshine Coast and beyond, Kids on the Coast is an online guide for parents with kids events, attractions & things to do with kids, schools and education, school holiday guides, health & wellbeing for families, parenting and lifestyle news located on Gold Coast, Sunshine Coast & Brisbane, QLD.

Noosa Council

Search tags: Food | Healthy Eating
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