Prawn & Rocket Salad
This prawn and rocket salad brings together juicy, seared prawns, the peppery bite of fresh rocket, sweet cherry tomatoes and savoury black olives. Lemon zest and a squeeze of fresh juice add a lively, bright note, while a gentle chilli-garlic kick gives every mouthful real depth. Ready in under 30 minutes and genuinely satisfying, it's perfect for anyone after a quick, low-carb meal.
Ingredients
- 1 pack frozen prawns, about 22, thawed
- 1 bunch rocket, known as arugula in the US
- 200 g cherry tomatoes
- 100 g black olives
- 1 lemon, unwaxed; you'll use both zest and juice
- 1 onion
- 1 clove garlic
- 1 red chilli
- 1 tsp instant vegetable stock, dissolved in 50 ml warm water
- salt, to taste
- pepper, to taste
- Parmesan, optional, freshly grated
- 1-2 tbsp olive oil
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 | 340 kcal | 680 kcal |
| Carbohydrates | 9 g | 18 g |
| Protein | 32 g | 64 g |
| Fat | 18 g | 36 g |
| Fibre | 3 g | 6 g |
| of which sugar | 5 g | 10 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 and rinse them under cold water. Drain well.
- Finely chop the onion, garlic and chilli. Deseed the chilli first if you prefer a milder heat.
- Grate the zest from the unwaxed lemon, then squeeze out the juice.
- Dissolve the vegetable stock in 50 ml of warm water.
- Roughly chop the olives and halve the cherry tomatoes. Wash the rocket and arrange it on two plates.
- Season the prawns generously with salt and pepper. Heat 1-2 tbsp olive oil in a pan and sear the prawns for about 5 minutes.
- Add the onion, garlic, chilli and lemon zest, and sweat everything briefly.
- After about 3 minutes, deglaze with the lemon juice and the prepared vegetable stock.
- Add the olives and cherry tomatoes and let everything simmer for another 2 minutes. Season with salt and pepper to taste.
- Spoon the prawn mixture over the rocket and grate over some fresh Parmesan if you like. Serve straight away.
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Nutrition facts per serving (estimate)
| Calories | 340 kcal |
|---|---|
| Carbohydrates | 9 g |
| Protein | 32 g |
| Fat | 18 g |
| Fibre | 3 g |
| of which sugar | 5 g |
Frequently asked questions
Can I use fresh prawns instead of frozen ones?
Yes, fresh prawns work just as well. The cooking time stays the same; you simply skip the thawing step.
Is this salad suitable for a low-carb diet?
Yes, the salad contains very few carbohydrates and is rich in protein and healthy fats, making it a great fit for low-carb eating.
How spicy does the salad get with the red chilli?
That depends on the chilli. For a milder result, remove all the seeds or use just half the chilli.
Can I leave out the Parmesan or swap it?
The Parmesan is entirely optional. Feel free to leave it out or replace it with Pecorino.
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