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Delicious & Healthy Recipes

Fresh Prawns with Lemon Butter (Low-GI)

Ingredients

• 1 kg large fresh prawns (deveined; shell on or off)

• 4 tbsp butter (or ghee for extra richness)

• 3 tbsp olive oil

• Juice of 1 large lemon

• 1 tsp lemon zest

• 4 cloves garlic, finely chopped

• 1 tsp smoked paprika (optional)

• ½ tsp chilli flakes (optional)

• Salt and black pepper to taste

• Fresh parsley or coriander, chopped

• Lemon wedges for serving

Instructions

1. Prepare the prawns

• Rinse and pat dry.

• Lightly season with salt, pepper, and paprika.

2. Make the lemon butter

In a small pot or pan:

• Melt butter + olive oil on medium heat.

• Add garlic and sauté for 30–45 seconds (don’t brown).

• Add lemon juice, lemon zest, and chilli flakes.

• Remove from heat.

3. Cook the prawns

You can choose: pan, oven, or braai.

Pan-fry (fastest)

• Heat a large pan on high.

• Add a splash of olive oil.

• Cook prawns 2–3 minutes per side until pink and slightly charred.

Oven grill

• Place prawns on a baking tray.

• Brush with lemon butter.

• Grill on high for 6–8 minutes.

Braai (best at Christmas!)

• Brush prawns generously with lemon butter.

• Braai over medium-high heat for 2–3 minutes per side.

4. Coat in the sauce

• Pour the warm lemon butter over the cooked prawns

OR

• Toss prawns in a bowl with the sauce so they’re fully coated.

5. Garnish & Serve

• Sprinkle fresh parsley or coriander.

• Add extra lemon wedges.

• Serve immediately.

Serving Ideas

• With a crisp green salad

• As a starter with low-GI seeded bread

• As a main with cauliflower rice

• On the braai table with grilled veggies

Health Benefits

Prawns are:

Low GI
High in protein
Low in calories
Rich in minerals & antioxidants
Good for heart, thyroid, brain, immune system
Supports weight management

Fish

December 01, 2025

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