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Garlic Butter Prawns
🦐 Make healthy Garlic Butter Prawns in just 20 minutes. A high protein seafood dish with simple ingredients, nutrition details, allergy guide, and easy cooking method.
⏱ Quick Recipe Overview
- Category: Main Dish
- Cuisine: Light Fusion / Home style
- Servings: 2
- Serving Size: 200g
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
There are some dishes that feel light, clean, and satisfying from the very first bite. Garlic Butter Prawns is one of those simple recipes that brings out the natural taste of seafood without covering it up.
In a Sri Lankan kitchen, prawns are often cooked with spices, coconut milk, or chili heat. But this version keeps things simple. Fresh prawns, a little butter, garlic, and just enough seasoning to lift the flavor.
It is quick to cook, easy to balance, and perfect for anyone looking for a healthier meal that still feels special.
🥗 Nutrition Information
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 20-25 g |
| Carbohydrates | 5 g |
| Fat | 15 g |
| Fiber | 0 g |
| Sugar | 1 g |
| Sodium | ~300 mg |
👉 Prawns are naturally high in lean protein, often providing around 20 to 24 g protein per 100 g
👉 Butter versions can range between 200-350 calories depending on butter used
🛑 Allergy Overview
| Category | Status | Notes |
|---|---|---|
| Shellfish | ❌ Contains | Prawns are a major allergen |
| Dairy | ❌ Contains | Butter used |
| Gluten | ✅ Safe | No wheat ingredients |
| Nuts | ✅ Safe | No nuts used |
🔁Allergy Substitutes
- Butter → contains dairy
- Soy sauce → may contain gluten (unless gluten free)
- Chicken → generally safe, not a common allergen
✅ Diet Compatibility
| Diet Type | Suitable? | Notes |
|---|---|---|
| High Protein | ✅ Yes | Excellent lean protein |
| Weight Loss | ✅ Yes | Low calorie if butter is controlled |
| Keto | ✅ Yes | Low carb |
| Gluten Free | ✅ Yes | Naturally gluten free |
| Dairy Free | 🤷 Possible | Replace butter |
🛒 Ingredients
- 300g fresh prawns
- 1.5 tbsp butter
- 4 cloves garlic
- 1 tbsp olive oil
- Salt to taste
- 1 tbsp lemon juice
- Fresh parsley or coriander
½ tsp Pepper Crushed Add To Cart
🌿 Ingredient Health Insights
- Prawns provide high quality protein and essential nutrients like selenium and vitamin B12
- Garlic supports heart health and digestion
- Olive oil helps add healthy fats
- Butter adds flavor, but keeping it minimal keeps the dish lighter
🍳 Method
Heat a pan on medium heat and add olive oil. Once warm, place the prawns in a single layer and cook for a minute on each side until they turn pink.
Remove the prawns and keep aside.
In the same pan, reduce the heat slightly and add butter. Let it melt slowly. Add the chopped garlic and cook gently until the aroma comes out. Do not let it brown too much.
Return the prawns to the pan and toss them carefully so they get coated with the garlic butter. Sprinkle black pepper and a small amount of salt.
Finish with lemon juice and mix gently. Cook for another minute and remove from heat.
Sprinkle fresh parsley or coriander before you serv.
💡 One Simple Secret
Add lemon juice right at the end after turning off the heat. This keeps the flavor fresh and lifts the entire dish without making it heavy.
🍽 When to Serve This
This dish works beautifully for:
- Light dinners
- Healthy lunch options
- Protein rich meals after work
- Quick family meals
Serve with rice, roti, or even a simple salad.
❄️ Storage & Reheating
- Refrigerate: up to 2 days
- Do not freeze as prawns lose texture
- Reheat gently on low heat
🔥Important Notes
- Do not overcook prawns as they become rubbery
- Always cook on medium heat when using butter
- Use fresh prawns for best taste
💬
Frequently Asked Questions
Are prawns high in protein?
Yes, prawns are a lean protein source with around 20 to 24 grams per 100 grams.
Can I make it dairy free?
Yes, replace butter with olive oil.
Is this recipe good for weight loss?
Yes, in controlled portions as prawns are low in calories and high in protein.
Is Garlic Butter Prawns healthy?
Yes, it can be healthy when butter is used in moderation and fresh prawns are used.
❤️ A Simple Closing Thought
Simple seafood dishes like this remind us that good cooking does not always need many ingredients. Fresh prawns, a little garlic, and gentle cooking can create something that feels clean, warm, and satisfying.
