Prawns sautéed with green asparagus
A quick stir-fry of prawns with green asparagus and onion, seasoned with a little soy sauce. This light, flavourful dish takes less than fifteen minutes to make and provides plenty of high-quality protein from the prawns and filling fibre from the asparagus.
At a glance
- Cooking12 min
- Total12 min
- DifficultyEasy
Allergens
- Gluten
- Crustaceans
- Soya
Who this recipe is for
A quick dinner or second course rich in lean protein and fibre. It fits a weight-loss eating plan and suits people who have little time to cook.
Ingredients
Step by step
- Wash the green asparagus, remove the woody ends and cut into medium-sized pieces. Cut the onion into thin strips.
- Heat a large frying pan with a little olive oil and sauté the onion and asparagus over medium heat.
- Add a pinch of salt and two tablespoons of soy sauce, stirring well.
- Cover the pan and cook for about 5 minutes so the asparagus softens in the steam.
- Add the prawns to the pan.
- Stir-fry uncovered over high heat for about 7 more minutes, until the prawns change colour and remain juicy.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with coeliac disease or avoiding gluten
Use certified gluten-free tamari instead of regular soy sauce.
If you would like a vegetarian option
Replace the prawns with firm tofu cubes, sautéed beforehand, or strips of tempeh.
For a more substantial one-dish meal
Add cooked brown rice, couscous or rice noodles to the pan with the prawns.
What it provides
Prawns are an excellent source of high-quality protein with almost no fat, and also provide iodine, selenium and vitamin B12. Green asparagus provides dietary fibre, potassium and antioxidant compounds with very few calories, helping to prolong fullness without weighing heavily on digestion.
The dietitian's tip
Avoid overcooking the prawns so they stay juicy. If using frozen prawns, thaw them on a rack first and pat them dry with kitchen paper so they brown rather than cook in their own liquid.
Explore our recipes for weight loss. Other light seafood ideas: squid with vegetable soup and cod with vegetables.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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