Prawn jalfrezi

Prawn jalfrezi

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(21 ratings)

Prep: 10 mins Cook: 22 mins

Easy

Serves 2
Satisfy a curry craving the healthy way with this Indian prawn dish - blitz the onions and spices into an authentic, thick, yet low-fat sauce

Nutrition and extra info

  • Freezable
  • Healthy
  • Gluten-free

Nutrition: per serving

  • kcal335
  • fat7g
  • saturates1g
  • carbs48g
  • sugars15g
  • fibre8g
  • protein21g
  • salt1.5g
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Ingredients

  • 2 tsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 2 medium onions, chopped
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • thumb-sized piece ginger, finely chopped
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 2 garlic cloves, chopped
  • 1 tsp ground coriander
  • ½ tsp ground turmeric
  • ½ tsp ground cumin
  • ¼ tsp chilli flakes (or less if you don't like it too spicy)
  • 400g can chopped tomato
  • squeeze of clear honey
  • 1 large green pepper, halved, deseeded and chopped
  • small bunch coriander, stalks and leaves separated, chopped
  • 140g large cooked peeled tiger prawns
  • 250g pouch cooked brown rice
  • minty yogurt or chutney, to serve (optional)
    yogurt

    Yogurt

    yog-ert

    Yogurt is made by adding a number of types of harmless bacteria to milk, causing it to ferment.…

Method

  1. Heat the oil in a non-stick pan and fry the onions, ginger and garlic for 8-10 mins, stirring frequently, until softened and starting to colour. Add the spices and chilli flakes, stir briefly, then pour in the tomatoes with half a can of water and the honey. Blitz everything in the pan with a hand blender until almost smooth (or use a food processor). Stir in the pepper and coriander stalks, cover the pan and leave to simmer for 10 mins. (The mixture will be very thick and splutter a little, so stir frequently.)

  2. Stir in the prawns and scatter over the coriander leaves. Heat the rice following pack instructions. Serve both with a minty yogurt or chutney, if you like.

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Comments, questions and tips

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Skiskool
12th Mar, 2017
3.8
Very tasty - but the quantity of water was a little high, so will only use 1/4 of a can next time. Also added additional chilli flakes (twice amount) to give it a little more of a kick, though still not hot.
Twinklebum99
14th Sep, 2016
3.8
Very tasty, will make it again and reduce it a bit more. Added spinach to add the veg count
Shirley Anne Cam
28th Jul, 2016
5.05
This was a lovely curry, and light, there was alot of sauce,, but just left it cooking a bit longer and it reduced, will definitely do again.
Bumbleweed
24th May, 2016
2.55
As others have said it was bland and too saucy to start off with, but also alright base. I blitzed in fresh chillies and some extra spices & lemon juice to make it tastier and added a few handfuls of spinach and peas to pad it out a bit. Turned out alright!
headland13
28th Jan, 2016
Really did not like this at all, added a tbs of curry paste as it was very bland & some mange tout but won't make this again. Sounded great but think will stick with other recipes on here that I like.
donnab1981
17th Jan, 2016
1.3
Found this really really bland. Also the amount of sauce is, as others have said, way too much. I would have frozen half if it'd been any good.
lingham
15th Jan, 2016
5.05
Yummy yummy yummy. So delicious and healthy, I'll definitely make it again. I used a tablespoon of coriander paste and added extra prawns.
suzlovescake
30th Aug, 2015
3.8
I made this recipe using fresh tomatoes from the garden (which I pureed and then seived out the seeds). I would agree with previous reviews - there is too much sauce for two servings, so I'm freezing half of it for another day to make this again. Very tasty recipe!
donnab1981
23rd Jan, 2015
1.3
Tasted ok, although nothing special and way, way too much sauce for 2 servings. I'd half the sauce next time
michelle_
8th Nov, 2014
2.55
Nice taste but far to much sauce for 2 servings. I would double the prawns to make a meal for 4

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