Mediterranean Diet Chilli Prawn

Infused with bold Mediterranean flavors, this Mediterranean Diet Chilli Prawn recipe is a quick and healthy seafood dish that’s perfect for weeknight dinners or elegant entertaining. Succulent prawns are sautéed in heart-healthy extra virgin olive oil with fragrant garlic and a touch of heat from red chili flakes. Fresh, vibrant ingredients like cherry tomatoes, Kalamata olives, red onion, and baby spinach create a colorful medley of textures and flavors, all brought together by a zesty boost of fresh lemon juice. Finished with a sprinkle of parsley, this dish is low in carbs, packed with protein, and rich in nutrients, making it ideal for anyone embracing the Mediterranean lifestyle. Serve alongside whole grain bread or quinoa for a satisfying, wholesome meal that’s ready in just 25 minutes! Perfect for those searching for quick Mediterranean recipes, healthy prawn dishes, or low-carb seafood dinners.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 500 grams Large prawns, deveined and shelled
• 3 tablespoons Extra virgin olive oil
• 4 Garlic cloves, minced
• 1 teaspoon Red chili flakes
• 250 grams Cherry tomatoes, halved
• 1 Lemon, juiced
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Sea salt
• 0.5 teaspoon Black pepper
• 100 grams Kalamata olives, pitted and sliced
• 1 Red onion, finely sliced
• 100 grams Baby spinach leaves

Directions

Step 1

Rinse the prawns under cold water and pat them dry with paper towels.

Step 2

In a large skillet, heat the extra virgin olive oil over medium-high heat.

Step 3

Add the minced garlic and red chili flakes to the skillet, sautéing for about 1 minute until the garlic is fragrant.

Step 4

Add the prawns to the skillet, cooking for 2-3 minutes on each side until they turn pink and are cooked through. Remove prawns from the skillet and set aside.

Step 5

In the same skillet, add the red onion and cherry tomatoes, cooking until the onion is soft and the tomatoes start to blister, about 3 minutes.

Step 6

Return the prawns to the skillet with the olives. Stir in the lemon juice, sea salt, and black pepper.

Step 7

Toss in the baby spinach leaves and cook for an additional minute until the spinach is wilted.

Step 8

Remove the skillet from the heat and sprinkle with fresh parsley.

Step 9

Serve immediately, dividing the prawns and vegetables evenly among the plates. Pair with a side of whole grain bread or quinoa for a complete Mediterranean meal.

Nutrition Facts

Serving size	(1154.2g)

Amount per serving	% Daily Value*
Calories	1196.0

Total Fat 64.9g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat g
Cholesterol 945mg	0%
Sodium 4769.2mg	0%
Total Carbohydrate 38.8g	0%
Dietary Fiber 13.6g	0%
Total Sugars 12.1g
Protein 129.0g	0%

Vitamin D 0IU	0%
Calcium 619.7mg	0%
Iron 8.3mg	0%
Potassium 2849.1mg	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: 46.5%

Protein: 41.1%

Carbs: 12.4%