Prawns are one of the seafood that is not only super tasty, but also very healthy for our body.
There are two kinds of prawns:
- smaller ones and
- big ones called Tiger Prawns.
Nutritional value of prawns
This is the kind of food you should turn to if you are in need for proteins. It means prawns are ideal for anyone who is into fitness but also bodybuilding. Since they are high in protein, but rather low in fats and calories, prawns are the logical choice for anyone who wishes to lose weight.
If you start browsing for more information, you will find that prawns are high in cholesterol. Don’t be discouraged by this information, since there are two types if cholesterol – one that is good for you and the other one that is bad. Therefore, prawns contain good cholesterol which also effects in lowering the bad one.
As for the fats, prawns have like 2 grams of fat, together with 30 grams of protein and around 125 grams of minerals- which is altogether very healthy combination.
The list of healthy ingredients prawns have:
- Selenium – keeps away cancer cells.
- Fatty Acids – omega 3 fatty acids are good for the heart and reducing the blood pressure. Fights Dementia and Alzheimer’s.
- Calcium – benefits teeth and bones.
- Vitamin E – good for the skin.
- Vitamin B12 – good for the memory and also good for the arteries and veins.
- Proteins – helps the body repair and muscle regeneration and growth.
- Low-calorie meal – good for losing the weight.
Prawn and Avocado Salad Quick and Healthy Recipe
For the sauce:
- 4 tablespoons of mayo
- 1 tablespoon of tomato ketchup
- Finely zested rind 1 lemon
- Dash of Tabasco sauce
- Salt and ground black pepper
For the prawns:
- Juice of 1 lemon
- 3 tablespoons olive oil
- 1 tablespoon of chopped fresh dill
- 2 avocados, stoned, peeled and sliced
- 300g pack of cooked and peeled king prawns
Note: The salad isn’t suitable for freezing. On the other hand, you can make the sauce the day before and keep it covered in the fridge. The actual prawn and avocado mixture can be made 2-3 hours ahead and kept covered in the fridge.
To make the sauce: Mix together the mayo, ketchup, lemon rind and Tabasco sauce with the seasoning.
Pour the lemon juice into a bowl and mix in olive oil and dill. Then add the avocado while stirring to coat in the dressing. After this, you stir in prawns.
To serve: Spoon some of the prawn and avocado mixture onto each plate, arrange a few lambs’ lettuce leaves on top, and then spoon on some of the sauce
Garnish with lemon slices and sprigs of dill, and then grind black pepper over the top
Nutritional information per portion
- Calories 275(kcal)
- Fat 24.0g
- Saturates 4.0g
* This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day is 70g fat, 20g saturated fat, 90g sugar, 6g salt.