Cucumber and Orange Salad with Prawns
Crisp cucumber, juicy orange and tender pan-fried prawns: it sounds like an unusual combination, and it tastes all the better for it. A fruity, fresh dressing of lime and orange juice pulls everything together, while crushed coriander seeds and black peppercorns add a spicy kick to the seafood. It's a light main dish you can have on the table in under 30 minutes.
Ingredients
- 3 oranges
- 1 cucumber
- 2 small romaine (cos) lettuce hearts
- 1 tsp dried tarragon, optional, leave out to taste
- 1 lime
- salt
- pepper
- 4 tbsp olive oil
- 400 g prawns, prepared/ready to cook; or langoustines or king prawns
- 2 tsp coriander seeds
- 1 tsp black peppercorns
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 | 430 kcal | 860 kcal |
| Carbohydrates | 22 g | 44 g |
| Protein | 38 g | 76 g |
| Fat | 22 g | 44 g |
| Fibre | 4 g | 8 g |
| of which sugar | 17 g | 34 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
- Peel two of the oranges, removing all the white pith, then cut into slices. Squeeze the juice from the third orange.
- Halve the cucumber, scoop out the seeds and cut into very fine strips.
- Trim the base off the romaine hearts, pull off the leaves, wash and spin dry. Cut into bite-sized pieces.
- Put the lettuce, cucumber strips and orange slices into a large bowl and season with a little tarragon.
- Halve and squeeze the lime. Whisk 1 tbsp lime juice with 3 tbsp orange juice, salt, pepper and the olive oil to make a dressing. Toss the dressing through the cucumber and orange salad.
- Rinse the prawns and pat dry. Crush the coriander seeds and peppercorns in a mortar and scatter over the prawns.
- Sear the prawns in a pan with a little oil over high heat on both sides, then season lightly with salt.
- Arrange the cucumber and orange salad on plates, top with the prawns and serve straight away.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 430 kcal |
|---|---|
| Carbohydrates | 22 g |
| Protein | 38 g |
| Fat | 22 g |
| Fibre | 4 g |
| of which sugar | 17 g |
Frequently asked questions
Can I use other seafood instead of prawns?
Yes, king prawns or langoustines work just as well and are prepared in exactly the same way.
Is this salad low in carbs?
It's naturally light on carbs thanks to all the veg, the protein and a sugar-free dressing. One portion has roughly 22 g of carbohydrate, mostly from the natural fruit sugars in the oranges (estimate).
Can I prepare the salad ahead?
You can get the salad and dressing ready a little in advance, but cook the prawns just before serving so they stay juicy.
What does the tarragon add to this recipe?
Tarragon gives the salad a subtle aniseed, herby note. It's optional and can be left out to taste or swapped for fresh dill.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.