In this good-looking salad, quickly seared tiger prawns are served piled on a mixture of aromatic basmati and wild rice, crunchy broccoli florets, mange-tout and yellow pepper tossed in a fresh dill and lime juice dressing. Together the ingredients make a well-balanced dish, as healthy as it is delicious.
The salad can be made in advance and chilled until required. Let it stand at room temperature for 30 minutes before serving. * For a high-fibre salad, use brown long-grain rice instead of basmati and wild rice. * Instead of broccoli and mange-tout, use asparagus tips and sliced small courgettes. * To save time, buy 200 g (7 oz) cooked peeled tiger prawns and simply toss them in the lime juice. * Instead of prawns, use 16 scallops, searing them in the hot oil for about 1 minute on each side or until golden brown. * For a Thai dressing, whisk together 5 tbsp reduced-fat coconut milk, 1 tsp toasted sesame oil, 1 tbsp fish sauce, 1 seeded and very finely chopped fresh red chilli and 3 tbsp chopped fresh coriander.
Prawns are low in fat and calories. They contain useful amounts of many of the B vitamins, particularly vitamin B12, which is essential for the formation of red blood cells and maintaining a healthy nervous system. They also provide good amounts of copper, phosporus, iodine and the antioxidant selenium, plus small amounts of iron.
B1, B6, B12, E, niacin * iron, selenium, zinc