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Gratin of prawns with feta
A quick dish that has a lovely crunchy texture. Serves 4 as a starter or 2 as a main course.
What you need
- 200 g raw tiger prawns, thawed if frozen
- 1 red onion, peeled and sliced
- 2 cloves garlic, peeled and crushed
- 2 red chillies, de-seeded and finely chopped
- 6 tsp olive oil
- 300 g greek yogurt
- 200 g feta cheese, crumbled well
- 30-4 drops pepper sauce
- seasoning
Method
Shell prawns if required and remove any black thread.
Fry onion, garlic and chillies in oil together for 3-4 min or until soft but not brown, stirring continuously. Spoon the mixture, with the prawns, into an ovenproof dish.
Mix together the yogurt, feta cheese and pepper sauce. Pour this mixture over the prawns and vegetables. Season well.
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Preparation 10 minutes Cook 10 minutes Total 20 minutes -
Energy 715 kcal/serving Fat 9.98 g/serving Carbohydrates 39.99 g/serving Glycaemic Index 6 Glycaemic Load 1.30 
Serving suggestion
Cook's tip
To add extra crunch, sprinkle 1 tablespoon naturally dried breadcrumbs over the top just before grilling.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2989 | 591 | 10475 | 8350 |
| Energy (kcal) | 715 | 141 | 2500 | 2000 |
| Protein (g) | 46.2 | 9.14 | ||
| Carbohydrate (g) | 26.4 | 5.22 | 345 | 275 |
| Fat (g) | 50.4 | 9.98 | 95 | 70 |
| Fat (saturated) (g) | 24.9 | 4.93 | ||
| Fibre (g) | 2.35 | 0.46 | ||
| Sodium (mg) | 1749 | 345 | ||
| Salt (equivalent) (g) | 4.37 | 0.86 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1166 | 230 | 800 |
| Vitamin B-12 (µg) | 3.15 | 0.62 | 1 |
| Vitamin B-6 (mg) | 0.88 | 0.17 | 2 |
| Vitamin C (mg) | 127 | 25.3 | 60 |
| Vitamin D (µg) | 202 | 40.1 | 266 |
| Vitamin E (mg) | 3.54 | 0.70 | 10 |
| Zinc (mg) | 5.09 | 1.01 | 15 |
| Calcium (mg) | 800 | 158 | 800 |
| Folate (mcg) | 70.7 | 14.0 | 200 |
| Iron (mg) | 4.40 | 0.87 | 14 |
| Magnesium (mg) | 94.9 | 18.8 | 300 |
| Niacin (mg) | 4.30 | 0.85 | 18 |
| Pantothenic acid (mg) | 2.74 | 0.54 | 6 |
| Riboflavin (mg) | 1.49 | 0.29 | 1.6 |
| Phosphorous (mg) | 790 | 156 | 800 |
| Thiamin (mg) | 0.31 | 0.06 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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