Tiger prawns with dill dressing

    40 min

    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.

    1 person made this

    Serves: 4 

    • 250 g (8½ oz) mixed basmati and wild rice, well rinsed
    • thinly pared zest and juice of 1 lime
    • 3 tbsp sunflower oil
    • 2 tsp toasted sesame oil
    • 1 tbsp light soy sauce
    • 125 g (4½ oz) broccoli, broken into small florets
    • 125 g (4½ oz) mange-tout, halved lengthways
    • 400 g (14 oz) raw tiger prawns, peeled but tails left on 1 small yellow pepper, seeded and thinly sliced
    • 75 g (2½ oz) spring onions, sliced
    • 4 tbsp coarsely chopped fresh dill
    • salt and pepper

    Prep:40min  ›  Ready in:40min 

    1. Cook the rice with the lime zest in a saucepan of boiling water for 20 minutes, or according to the packet instructions, until tender. Drain the rice and tip it into a wide salad bowl. Discard the lime zest.
    2. Whisk together 1 tbsp of the lime juice, 2 tbsp of the sunflower oil, the sesame oil, soy sauce, and salt and pepper to taste in a small bowl. Drizzle this dressing over the rice and stir to mix. Spread out the rice in the bowl and leave to cool.
    3. Meanwhile, put the broccoli in a steamer basket set over a pan of boiling water and steam for 4 minutes. Add the mange-tout and steam for a further 2 minutes or until the vegetables are tender but still crisp. Tip the vegetables into a colander and refresh under cold running water.
    4. Heat the remaining 1 tbsp of sunflower oil in a large frying pan. Add the prawns and cook over a high heat for 1–2 minutes on each side or until pink and cooked through. Remove from the heat and sprinkle with the remaining lime juice.
    5. Add the broccoli, mange-tout, pepper, spring onions and 3 tbsp of the dill to the rice and stir gently to mix. Pile the prawns on top and scatter over the rest of the dill. Serve immediately.

    Some more ideas

    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.

    Plus point

    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.

    Each serving provides

    B1, B6, B12, E, niacin * iron, selenium, zinc

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