Prawns are proper tasty, aren’t they? Whether you’re chucking them on the barbie or tossing them in a pan, they’re a cracking choice for a quick, healthy meal. But what’s the deal with fresh prawns? Let’s dive into everything you need to know about these little sea gems, from their protein punch to how to shell them and some dead easy recipes for when you’re on the go.
Why Prawns Are a Protein Powerhouse
Prawns are lowkey a superhero food. They’re packed with protein, which is ace for building muscle, keeping you full, and giving you energy. A 100g serving of prawns has about 20g of protein – that’s as good as chicken or beef! Plus, they’re low in fat and calories, so you can munch away without worrying about your waistline. They’ve also got some cracking nutrients like omega-3s (good for your heart), zinc (helps your immune system), and iodine (keeps your thyroid happy). Basically, prawns are a proper all-rounder for a healthy diet.
Prawn Sizes: What’s the Difference?
Prawns come in all sorts of sizes, and it can get a bit confusing. You’ll see them labelled as “small,” “medium,” “large,” or even by numbers like “16/20” or “31/40.” Those numbers? They tell you how many prawns you get per pound. So, 16/20 means 16 to 20 prawns in a pound – these are big boys, often called king prawns. Meanwhile, 31/40 are smaller, perfect for stir-fries or salads.
- Small prawns (41/50 or more per pound): Tiny and sweet, great for popping in soups or pasta.
- Medium prawns (31/40): Versatile, good for curries or skewers.
- Large/King prawns (16/20 or fewer): Proper chunky, ideal for grilling or a fancy main dish.
When you’re buying fresh prawns, check they’re firm, smell like the sea (not fishy), and have shiny shells. If they’re mushy or pongy, give them a miss.
How to Shell Prawns Like a Pro
Shelling prawns can feel like a faff, but once you get the hang of it, it’s dead simple. Here’s a step-by-step to make you look like you know what you’re doing:
- Rinse them first: Give your prawns a quick wash under cold water to clean off any grit.
- Twist off the head: Grab the head and twist gently – it’ll pop off. (You can save the heads for stock if you’re feeling chef-y.)
- Peel the shell: Start at the top where the head was and pull the shell off in segments. It’s like peeling a tiny banana. The legs usually come off with the shell.
- Remove the tail (optional): Pinch the tail and pull – it’s up to you if you want to keep it on for presentation.
- De-vein: See that black line along the back? That’s the digestive tract (yuck). Make a shallow cut along the back with a small knife and pull it out with your fingers or rinse it away.
Pro tip: Keep a bowl of cold water nearby to rinse your hands – prawns can get a bit slimy!
Quick and Easy Prawn Recipes for On the Go
When you’re in a rush, prawns are your best mate because they cook in minutes. Here are three dead easy recipes that’ll have you eating like a king without spending hours in the kitchen.
1. Garlic Butter Prawns (5 Minutes)
This one’s a classic – buttery, garlicky, and stupidly quick.
Ingredients (serves 2):
- 200g fresh prawns, shelled and deveined
- 2 tbsp butter
- 2 garlic cloves, crushed
- Juice of half a lemon
- Salt and pepper
- Fresh parsley (optional, for garnish)
Method:
- Melt the butter in a frying pan over medium heat.
- Add the garlic and cook for 30 seconds until it smells amazing.
- Toss in the prawns, season with salt and pepper, and cook for 2-3 minutes until pink.
- Squeeze in the lemon juice, give it a quick stir, and sprinkle with parsley if you’re feeling fancy.
- Serve with crusty bread or over rice. Done!
2. Prawn and Avocado Wrap (No Cooking Needed!)
Perfect for a quick lunch when you’ve got pre-cooked prawns.
Ingredients (serves 1):
- 100g cooked prawns
- Half an avocado, mashed
- 1 tortilla wrap
- Handful of lettuce or rocket
- 1 tbsp mayo or Greek yogurt
- Squeeze of lime juice
- Chilli flakes (optional, for a kick)
Method:
- Spread the mashed avocado and mayo/yogurt on the tortilla.
- Add the lettuce, prawns, and a squeeze of lime juice.
- Sprinkle some chilli flakes if you like it spicy.
- Roll up the wrap, slice in half, and you’re good to go!
3. Spicy Prawn Stir-Fry (10 Minutes)
This one’s a proper crowd-pleaser and works with whatever veg you’ve got in the fridge.
Ingredients (serves 2):
- 200g fresh prawns, shelled and deveined
- 1 red pepper, sliced
- 1 small onion, sliced
- 1 tbsp soy sauce
- 1 tsp chilli sauce (like sriracha)
- 1 tbsp olive oil
- Cooked rice or noodles to serve
Method:
- Heat the oil in a wok or frying pan over high heat.
- Add the onion and pepper, stir-fry for 2 minutes.
- Toss in the prawns and cook for 2-3 minutes until pink.
- Add the soy sauce and chilli sauce, stir for 30 seconds.
- Serve over rice or noodles, and you’re sorted!
Final Thoughts
Fresh prawns are a proper game-changer – they’re healthy, versatile, and dead easy to cook. Whether you’re after a protein-packed meal, trying to impress your mates with some king prawns, or just need a quick lunch, prawns have got you covered. Next time you’re at the shop, grab some fresh ones, shell them like a boss, and whip up one of these recipes. You’ll be chuffed with how tasty and simple it is!