Curried prawns and rice

    55 min

    This lighter version of an old favourite retains the classic Anglo-Indian combination of flavours, using a fragrant variety of high-fibre wholegrain rice.

    1 person made this

    Serves: 4 

    • 200g (7oz) brown basmati rice
    • Salt and black pepper
    • 2 tablespoons semi-skimmed milk
    • ½ teaspoon saffron strands
    • 2 tablespoons vegetable oil
    • 1 large onion, finely chopped
    • 1 red pepper, deseeded and finely chopped
    • 2 teaspoons ground coriander
    • 2 teaspoons ground cumin
    • 1 teaspoon ground turmeric
    • 225ml (8fl oz) fish stock
    • 500g (1lb 2oz) cooked prawns, shelled but with the tails left on
    • 500g (1lb 2oz) low-fat fromage frais
    • 15g (½ oz) fresh sprigs of coriander, roughly chopped
    • Squeeze of lemon juice

    Prep:15min  ›  Cook:40min  ›  Ready in:55min 

    1. Put the rice in a large saucepan and cover with a generous quantity of water. Add a pinch of salt and bring the pan to the boil. Reduce the heat and simmer for 30-35 minutes (or according to the instructions on the packet) until cooked.
    2. Meanwhile, heat the milk in a small saucepan or a microwave until just below simmering point. Put the saffron in a small heatproof dish or bowl, cover with the hot milk and set aside to infuse.
    3. Heat the oil in a large saucepan. Add the onion and red pepper and cook gently, stirring often, for 5 minutes. Add the ground coriander, cumin and turmeric and continue cooking, stirring often, until the vegetables are tender, a further 5 minutes.
    4. Add the stock and bring to simmering point. Add the prawns and cook gently for 2 minutes. Remove the pan from the heat and leave to cool for a few minutes.
    5. Whisk the fromage frais gradually into the hot sauce, then whisk in the saffron-infused milk and most of the fresh coriander. Add salt, pepper and lemon juice to taste.
    6. Drain the rice and spoon it into warm serving bowls. Spoon the sauce over the rice in the bowls, sprinkle with the remaining chopped coriander and serve, with a cucumber and onion salad.


    Cooked shelled mussels, cockles and scallops are good additions to this mixture, as are any firm-textured chunks of white fish.

    Nutrients per serving

    Vitamins A, B1, B2, B6, B12, C

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