Courgette Noodles with Prawns in Lemon Sauce
Crisp courgette noodles, tender pan-fried prawns and a zesty lemon sauce: this dish is light, aromatic and on the table in under 30 minutes. The fine ribbons stand in for classic pasta, keeping things pleasingly low in calories without skimping on flavour. A hint of chilli and fresh mint add just the right amount of zing. Perfect for an easy evening after an active day.
Ingredients
- 2 medium courgettes, washed
- 1 pack frozen prawns, thawed
- 1 red chilli
- 1 red onion
- 1 unwaxed lemon, zest and juice
- 10 leaves fresh mint
- 2 tbsp olive oil
- salt
- pepper
- Parmesan, freshly grated
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 310 kcal | 620 kcal |
| Carbohydrates | 10 g | 20 g |
| Protein | 28 g | 56 g |
| Fat | 16 g | 32 g |
| Fibre | 3 g | 6 g |
| of which sugar | 6 g | 12 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Thaw the prawns in good time and pat them dry.
- Wash the courgettes and use a vegetable peeler to slice them into thin lengthwise ribbons to create noodles.
- Finely dice the onion and chilli. Rinse the lemon under hot water, grate the zest and then squeeze out the juice. Finely chop the mint.
- Heat the olive oil in a pan. Fry the onion, chilli and lemon zest until fragrant.
- Add the prawns and sear over high heat. Season with salt and pepper and cook everything for about 5 to 6 minutes.
- Add the courgette noodles to the pan and deglaze with the lemon juice. Let it simmer for 3 to 4 minutes. Season again generously with salt and pepper.
- Fold in the mint, plate up and enjoy with freshly grated Parmesan.
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Nutrition facts per serving (estimate)
| Calories | 310 kcal |
|---|---|
| Carbohydrates | 10 g |
| Protein | 28 g |
| Fat | 16 g |
| Fibre | 3 g |
| of which sugar | 6 g |
Frequently asked questions
Can I use fresh prawns instead of frozen?
Yes, fresh prawns work just as well. The cooking time stays about the same; just make sure they're cooked through.
How do I make courgette noodles without a spiralizer?
A simple vegetable peeler is all you need. Draw it lengthwise along the courgette to get wide, tagliatelle-style ribbons.
Is this recipe gluten-free?
Yes, all the ingredients are naturally gluten-free. Do check the label on your frozen prawns for any additives, though.
Can I leave out the Parmesan to make it dairy-free?
Yes, the Parmesan is just a finishing topping and can be left out entirely or swapped for a dairy-free hard cheese.
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