• Peter

Prawn Jalfrezi

Satisfy a curry craving the healthy way with this Indian prawn dish - blitz the onions and spices into an authentic, thick, yet low-fat sauce


2 tsp rapeseed oil

2 medium onions, chopped

thumb-sized piece ginger, finely chopped

2 garlic cloves, chopped

1 tsp ground coriander

½ tsp ground turmeric

½ tsp ground cumin

¼ tsp chilli flakes (or less if you don't like it too spicy)

400g can chopped tomato

squeeze of clear honey

1 large green pepper, halved, deseeded and chopped

small bunch coriander, stalks and leaves separated, chopped

140g large cooked peeled tiger prawns

250g pouch cooked brown rice

minty yogurt or chutney, to serve (optional)


Heat the oil in a non-stick pan and fry the onions, ginger and garlic for 8-10 mins, stirring frequently, until softened and starting to colour. Add the spices and chilli flakes, stir briefly, then pour in the tomatoes with half a can of water and the honey. Blitz everything in the pan with a hand blender until almost smooth (or use a food processor). Stir in the pepper and coriander stalks, cover the pan and leave to simmer for 10 mins. (The mixture will be very thick and splutter a little, so stir frequently.)

Stir in the prawns and scatter over the coriander leaves. Heat the rice following pack instructions. Serve both with a minty yogurt or chutney, if you like.

#prawn #seafood #curry #recipe

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