Low Fat Prawn Gravy

Dive into a deliciously healthy twist on traditional seafood curries with this Low Fat Prawn Gravy, a guilt-free indulgence that doesn’t compromise on flavor. Tender, succulent prawns are simmered in a spiced, aromatic gravy made with low-fat yogurt, tomatoes, and an array of bold Indian spices like cumin, garam masala, and turmeric. This quick and easy recipe, ready in just 45 minutes, uses minimal oil by relying on cooking spray, making it a perfect choice for weight-conscious food lovers seeking a creamy, satisfying meal. Garnished with fresh coriander leaves, this vibrant curry pairs beautifully with steamed rice or low-fat flatbreads, creating a wholesome, protein-packed dish that’s perfect for weeknight dinners or elegant family feasts. Keywords: low-fat prawn gravy, healthy seafood curry, Indian prawn recipe, protein-rich recipes, easy curry recipe.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams prawns, deveined and cleaned
• 200 grams low-fat yogurt
• 1 large onion, finely chopped
• 2 medium tomatoes, pureed
• 4 units garlic cloves, minced
• 1 inch piece ginger, grated
• 1 unit green chili, chopped
• 2 teaspoons coriander powder
• 0.5 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon garam masala
• 1 teaspoon cumin seeds
• 1 teaspoon salt
• 1 for greasing cooking spray
• 2 tablespoons fresh coriander leaves, chopped

Directions

Step 1

Spray a non-stick pan with cooking spray and heat it over medium flame.

Step 2

Add cumin seeds and let them splutter for a few seconds.

Step 3

Add the chopped onions and sauté until they turn golden brown.

Step 4

Add the minced garlic and grated ginger; sauté for another 2 minutes until fragrant.

Step 5

Stir in the pureed tomatoes and cook until the mixture thickens and the oil starts to separate.

Step 6

Lower the heat and add coriander powder, turmeric powder, red chili powder, and salt. Mix well.

Step 7

Add the low-fat yogurt gradually, stirring continuously to prevent curdling, until the mixture is smooth.

Step 8

Toss in the prawns and coat them well with the masala.

Step 9

Cover and cook for about 10 minutes, until prawns are cooked through and tender.

Step 10

Add garam masala and chopped green chili. Stir well and cook for an additional 2 minutes.

Step 11

Garnish with freshly chopped coriander leaves before serving.

Step 12

Serve hot with steamed rice or low-fat flatbread.

Nutrition Facts

Serving size	(1004.7g)

Amount per serving	% Daily Value*
Calories	802.1

Total Fat 7.7g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat g
Cholesterol 958.2mg	0%
Sodium 3116.7mg	0%
Total Carbohydrate 51.9g	0%
Dietary Fiber 8.3g	0%
Total Sugars 27.5g
Protein 137.8g	0%

Vitamin D 871.9IU	0%
Calcium 716.5mg	0%
Iron 9.5mg	0%
Potassium 2788.2mg	0%

*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: 8.4%

Protein: 66.6%

Carbs: 25.1%