Sautéed tiger prawns with feta

    1 hour 5 min

    In this quickly prepared supper dish, cubes of savoury feta cheese are briefly marinated in fresh ginger juice and soy sauce, then added to a crisp and colourful sauté of sugarsnap peas, mushrooms, spring onions and big tiger prawns. The sauté is served with rice cooked in vegetable stock to give it lots of flavour.

    3 people made this

    Serves: 4 

    • 2.5 cm (1 in) piece fresh root ginger, coarsely grated
    • 2 tsp light soy sauce
    • 170 g (6 oz) feta cheese, cut into 2 cm (¾ in) cubes
    • 1 ½ tbsp sunflower oil
    • 225 g (8 oz) long-grain rice
    • 750 ml (1¼ pints) vegetable stock
    • 1 bunch spring onions, sliced on the diagonal
    • 225 g (8 oz) small button mushrooms, halved
    • 170 g (6 oz) sugarsnap peas, cut in half lengthways
    • 12 large raw tiger prawns, peeled
    • 2 tbsp chopped fresh coriander
    • 1 tbsp chopped parsley
    • 2 tbsp sesame seeds
    • salt and pepper
    • sprigs of fresh coriander to garnish

    Prep:45min  ›  Cook:20min  ›  Ready in:1hr5min 

    1. Put the ginger in a garlic press and squeeze out the ginger juice into a small bowl. Mix in the soy sauce. Add the cubes of feta and gently toss to coat. Set aside to marinate while you cook the rice.
    2. Heat ½ tbsp of the oil in a large saucepan, add the rice and fry gently for 2–3 minutes, stirring, until translucent. Slowly pour in the stock, still stirring, then cover the pan with a tight-fitting lid. Leave to cook over a low heat for 12–15 minutes or until the stock has been absorbed and the rice is tender.
    3. Meanwhile, heat the remaining 1 tbsp oil in a sauté pan or large non-stick frying pan. Add the spring onions and mushrooms, and sauté for 1 minute, stirring. Add the sugarsnap peas and prawns, and sauté for a further 2–3 minutes, stirring frequently, until the prawns are pink and cooked through and all the vegetables are tender but still crisp.
    4. Stir in the feta cheese with its marinade and cook gently for about 30 seconds, just to heat through, turning the cheese carefully to prevent it from breaking up too much. Sprinkle over the chopped coriander and parsley and the sesame seeds, and season with pepper to taste. Toss gently to mix.
    5. Spoon the prawn and feta sauté onto warmed serving plates and garnish with sprigs of fresh coriander. Fluff up the rice with a fork, season with salt and pepper to taste, and serve with the stir-fry.

    Plus points

    Feta cheese was traditionally made just from sheep's milk, but today goat's or cow's milk is often included. Feta has a lower fat content than many other cheeses, such as Cheddar, Edam and Parmesan. * Like all seafish, prawns contain iodine. This essential mineral is required for proper functioning of the thyroid gland. * Although sesame seeds are not used in any great amount in this recipe, they do provide some calcium, adding to that contributed by the feta cheese.

    Some more ideas

    Instead of prawns, try 150 g (5½ oz) queen scallops or skinless salmon fillet, cut into 2 cm (¾ in) cubes. Use chopped fresh dill instead of coriander. * For sautéed vegetables with Manchego cheese, drain 1 can of artichoke hearts in water, about 400 g; cut each artichoke into quarters and pat dry on kitchen paper. Heat 1 tbsp extra virgin olive oil in a large non-stick frying pan and sauté the artichokes until lightly browned. Remove and set aside. Add a further ½ tbsp extra virgin olive oil to the pan and sauté 170 g (6 oz) sliced baby leeks over a moderate heat for 1 minute. Add 1 large, seeded and sliced red pepper and 170 g (6 oz) thawed frozen broad beans. Cook for a further 3–4 minutes or until just tender. Return the artichoke quarters to the pan, together with 150 g (5½ oz) Manchego cheese, cut into 1 cm (½ in) cubes, 55 g (2 oz) pumpkin seeds, and salt and pepper to taste. Cook for a further 1–2 minutes, stirring gently, until all the vegetables are tender and the cheese is starting to melt. Serve hot, with the rice in the main recipe or with 8 large flour tortillas, warmed according to the packet instructions.

    Each serving provides

    B12, copper * A, C, E, niacin, calcium, selenium, zinc * B1, B2, B6, folate, iron, potassium

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    Reviews in English (1)


    very tasty, will be trying this recipe again! The leftovers went to work for lunch and was also excellent cold Used king prawns and still worked well  -  15 Dec 2011