Prawn jalfrezi

Prawn jalfrezi

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(47 ratings)

Prep: 10 mins Cook: 22 mins


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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  • 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



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

  • thumb-sized piece ginger, finely chopped



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


  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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17th Jan, 2016
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.
15th Jan, 2016
Yummy yummy yummy. So delicious and healthy, I'll definitely make it again. I used a tablespoon of coriander paste and added extra prawns.
30th Aug, 2015
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!
23rd Jan, 2015
Tasted ok, although nothing special and way, way too much sauce for 2 servings. I'd half the sauce next time
8th Nov, 2014
Nice taste but far to much sauce for 2 servings. I would double the prawns to make a meal for 4
25th Sep, 2014
Cooked this tonight and loved it! It was quick and easy to make and was delicious. Only change I made was not to bother blending it - just personal preference.
25th Sep, 2014
Quick to make and completely delicious, this is going to be a repeat performer in our house! Quick mid week supper or cook it for friends, fits the bill on both counts. My other half said it was much better than a jalfrezi from a curry house. The volume of honey could be a tad more specific, I added a good squeeze - probably about the equivalent of a heaped tablespoon if you're using from a jar, and it was ideal.
30th Aug, 2014
Made this tonight, didn't add fresh coriander as we don't like this herb. Misread the recipe and used raw king prawns which I added and cooked until they were pink. My husband likes spicy curries whilst I prefer milder but we both enjoyed this one and will make it again.
Frantic Flapjack
28th Aug, 2014
Good curry and all the spices worked well together but the finished dish was a little too acidic.


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