Prawn Masala

Prawn Masala is a flavorful and aromatic Indian dish that combines succulent prawns with a rich blend of spices, perfect for a healthy lunch. Served with steamed rice or whole grain roti, it's a delightful way to enjoy seafood with a burst of Indian flavors.

Ingredients

• Prawns (cleaned and deveined) - 250 grams
• Onion (finely chopped) - 1 medium (150 grams)
• Tomato (pureed) - 1 medium (100 grams)
• Garlic (minced) - 4 cloves
• Ginger (grated) - 1 inch piece
• Green chili (slit) - 1
• Coconut milk - 100 ml
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cilantro (chopped) - 2 tablespoons
• Cooking oil (preferably coconut or olive) - 2 tablespoons
• Salt - to taste
• Lemon juice - 1 tablespoon

Steps

1. Heat the cooking oil in a pan over medium heat.
2. Add the chopped onions and sauté until they turn golden brown.
3. Stir in the minced garlic, grated ginger, and slit green chili; cook for 2 minutes until fragrant.
4. Add the turmeric powder, red chili powder, and coriander powder; mix well and cook for another minute.
5. Pour in the tomato puree and cook until the oil separates from the mixture, about 5-7 minutes.
6. Add the cleaned prawns and salt, stirring to coat them in the spice mixture; cook for 3-4 minutes until the prawns turn pink.
7. Pour in the coconut milk and bring to a gentle simmer; let it cook for 5 minutes to allow the flavors to meld.
8. Stir in the garam masala and lemon juice, mixing well before removing from heat.
9. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 320
• Protein: 28 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 650 mg
• Cholesterol: 200 mg
• Total Fat: 18 g
• Saturated Fat: 8 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle health and weight management.
• Contains healthy fats from coconut milk, beneficial for heart health.

Tags