Summer calls for fresh, vibrant meals that don’t weigh you down but still pack a punch in flavour and nutrition. This Prawn Summer Salad is the perfect solution. With juicy prawns, creamy avocado, crisp lettuce, and a zesty Dijon-lemon dressing, it’s a satisfying dish that’s ready in just 15 minutes. Whether you’re hosting a summer lunch or looking for a quick dinner, this salad hits all the marks.

Nutritional Info (Approximate) p/serve:

Calories: 271

Pro: 22g

Carb: 27g

Fat: 11g

Why You’ll Love This Recipe:

1. Quick & Easy: With minimal prep and cook time, this salad is perfect for busy days or last-minute meals.

2. Nutritious: High in protein, loaded with healthy fats from avocado, and rich in vitamins and minerals from the fresh veggies.

3. Customisable: Easily adapt the recipe with your favourite veggies, herbs, or spices for endless variations.

Prawn Summer Salad

Ingredients (for 1 serving):

• 125g raw peeled prawns (Coles)

• 1 serving of cos lettuce

• 50g cherry tomatoes

• 50g corn kernels (Coles)

• 50g raw avocado

• 1-2 tbsp fresh lemon juice

• 40g red onion

• 1 tbsp fresh coriander (cilantro) leaves

• 1 tsp garlic powder

• 1 tsp paprika

• 1 tsp red chilli flakes (adjust to taste)

• 20g Dijon mustard (Coles)

• Salt and pepper to taste

  
  

Directions:

1. Prepare the Prawns: Coat the prawns with garlic powder, paprika, and chilli flakes. Heat a non-stick frying pan and cook the prawns until pink and slightly caramelised (about 2-3 minutes per side). Remove from the pan and set aside.

2. Cook the Corn: In the same pan, add the corn kernels and lightly char them for extra flavour. Set aside to cool.

3. Make the Dressing: In a small bowl, whisk together the Dijon mustard, lemon juice, a pinch of salt, and freshly cracked pepper.

4. Assemble the Salad: In a large bowl, combine the chopped cos lettuce, halved cherry tomatoes, diced red onion, cooked corn, sliced avocado, coriander leaves, and prawns.

5. Dress and Serve: Drizzle the salad with the Dijon-lemon dressing, toss gently to combine, and serve immediately.

Tips & Tricks for the Best Prawn Summer Salad:

1. Choosing Fresh Prawns:

   • Opt for fresh, sustainably sourced prawns when possible. If using frozen prawns, thaw them thoroughly and pat them dry to ensure they cook evenly and don’t release excess water.

2. Perfectly Cooked Prawns:

   • Avoid overcooking prawns, as they can become rubbery. They’re ready when they turn opaque and pink, with a slight curl.

3. Customise the Veggies:

   • Don’t have cherry tomatoes or cos lettuce? Swap them with mixed greens, cucumber, shredded carrots, or even grilled zucchini.

4. Add More Protein:

   • For an extra protein boost, toss in boiled egg slices or a sprinkle of feta cheese.

5. Kick Up the Flavour:

   • Add a dash of honey or a spoonful of Greek yoghurt to the dressing for a touch of sweetness and creaminess.

6. Meal Prep Tip:

   • Prep the dressing and chop the veggies ahead of time. Cook and store the prawns separately, then assemble the salad just before serving for maximum freshness.

     
     

Nutritional Benefits Breakdown:

• Prawns: A lean protein source that’s low in calories and high in nutrients like selenium, zinc, and omega-3 fatty acids.

• Avocado: Rich in heart-healthy monounsaturated fats and fibre, plus a dose of potassium for hydration.

• Corn: A natural source of fibre and antioxidants, adding a touch of sweetness to the salad.

• Cos Lettuce: Low in calories but high in vitamins A and K, making it a perfect base for this nutrient-packed salad.

• Lemon Juice: Enhances flavour while providing a hit of vitamin C for immune support.

  
  

Variations to Try:

1. Spicy Kick: Add sliced fresh chilli or a drizzle of hot sauce for an extra kick.

2. Asian-Inspired Twist: Replace the Dijon-lemon dressing with a sesame-soy vinaigrette and sprinkle sesame seeds on top.

3. Mediterranean Flavours: Use a Greek-style dressing with oregano, olive oil, and lemon, and toss in some olives and crumbled feta.

   
   

Storage Tips:

While this salad is best enjoyed fresh, you can store the components separately for up to 2 days. Keep the prawns, dressing, and veggies in separate airtight containers in the fridge. Assemble just before serving to maintain the crisp texture and freshness.