Succulent prawns flavoured with garlic and chilli and served with a tangy tomato chutney makes a delicious energising dish. It’s perfect as a light lunch and a fun way to get children to eat more shellfish. I love this chutney as it can be prepared ahead and will keep in the fridge for several days. I often use it as an accompaniment to homemade fish and chicken nuggets which my children love as a healthier alternative to sugary shop bought tomato sauces.
Difficulty – Easy
Time 35 minutes cooking, 10-15 minutes preparation
What’s good about it?
Prawns are not only a good protein source, they are also rich in calcium, iodine and zinc. They also provide anti-inflammatory omega 3 fats
- To make the chutney heat the oil in a pan and sauté the garlic and ginger for 1 minute. Add the remaining ingredients and bring the mixture to the boil. Simmer for 30 minutes until the mixture is thick and sticky. Stir it occasionally to prevent it burning. Allow to cool
- Place the prawns in a shallow tray. Mix together the oil, garlic, chilli and lime zest and juice and season. Pour over the prawns and leave to marinate for 15 minutes. Remove from the marinade and thread 3 on each skewer.
- Preheat the grill.
- Place the skewers on a baking tray and drizzle over the remaining marinade. Grill for 2-3 minutes or until the prawns just turn pink. Serve the skewers with the tomato chutney
Prawns can be a unique source of the antioxidant and anti-inflammatory carotenoid nutrient astaxanthin which has been shown to support both the nervous system and musculoskeletal system. It is also valuable as a skin protective antioxidant particularly protecting the skin from the damaging effects of UV rays.
12 raw king prawns, peeled
2tbsp olive oil
1 garlic cloves, crushed
1 pickled chilli, finely chopped
sea salt and black pepper
zest and Juice of 1 lime
4 skewers, if wooden soak in cold water for 1 hour.
Sweet tomato chutney
1tbsp olive oil
1 garlic clove, crushed
2tsp fresh root ginger, grated
1 shallot, finely chopped
4tbsp apple cider vinegar
1 x 400g can chopped tomatoes
Pinch of cinnamon
Pinch of ground cloves