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Finely minced prawns scrambled with onions, tomatoes, and aromatic spices. This quick Maharashtrian seafood dish is packed with flavor and ready in under 30 minutes, perfect with pav or roti.
For 4 servings
Prepare the prawns. Using a sharp knife, mince the cleaned and deveined prawns into small, coarse pieces. Avoid using a food processor, as it can turn the prawns into a paste. Set the minced prawns aside.
Heat oil in a wide pan or kadai over medium heat. Once the oil is hot, add the cumin seeds and let them splutter for about 30 seconds until fragrant.
Add the finely chopped onions and sauté for 4-5 minutes until they become soft and translucent. Then, add the ginger-garlic paste and green chilies, and continue to sauté for another minute until the raw aroma disappears.
Stir in the finely chopped tomatoes. Cook for 5-6 minutes, stirring occasionally, until the tomatoes break down, become mushy, and oil begins to separate from the masala.
Add the spice powders: turmeric powder, red chili powder, and salt. Mix well and cook the masala for one more minute to toast the spices.
Add the minced prawns to the pan. Mix well to coat them with the masala. Cook for 5-7 minutes, stirring frequently. The prawns will turn from translucent to opaque pink. Be careful not to overcook, as they will become tough and rubbery.
Once the prawns are cooked through, turn off the heat. Stir in the garam masala and fresh lemon juice for a final burst of flavor.
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Finely minced prawns scrambled with onions, tomatoes, and aromatic spices. This quick Maharashtrian seafood dish is packed with flavor and ready in under 30 minutes, perfect with pav or roti.
This maharashtrian recipe takes 30 minutes to prepare and yields 4 servings. At 230.27 calories per serving with 21.95g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish generously with freshly chopped coriander leaves. Serve the Prawn Bhurji hot.
Incorporate finely chopped bell peppers (capsicum) or green peas along with the onions for added texture and nutrition.
For a richer, creamier bhurji, stir in 2 tablespoons of fresh cream or coconut milk at the end of cooking.
This recipe also works well with minced fish fillets (like pomfret or kingfish) or even minced squid for a different seafood variation.
For a Prawn-Egg Bhurji, whisk and add 2 eggs to the pan after the prawns are almost cooked and scramble everything together.
Prawns are an excellent source of high-quality, low-fat protein, which is essential for building and repairing tissues, muscle growth, and overall body function.
Containing beneficial omega-3 fatty acids, prawns can help reduce inflammation, lower triglycerides, and support overall cardiovascular health.
The use of spices like turmeric, along with aromatics like garlic and tomatoes, provides a good dose of antioxidants that help combat oxidative stress and protect cells from damage.
Prawns are a good source of zinc and selenium, two minerals that are crucial for a healthy and functioning immune system.
Yes, Prawn Bhurji is a healthy dish. Prawns are an excellent source of lean protein and omega-3 fatty acids. The recipe uses minimal oil and is flavored with nutrient-rich spices and vegetables. To make it even healthier, use less oil and pair it with whole wheat roti or brown rice.
A single serving of Prawn Bhurji (approximately 1 cup or 190g) contains about 250-300 calories, primarily depending on the amount of oil used. It is a relatively low-calorie and high-protein main dish.
Absolutely. If using frozen prawns, ensure they are thawed completely in the refrigerator or under cold running water. Pat them thoroughly dry with paper towels before mincing to remove any excess moisture, which helps in achieving the right texture.
Prawn Bhurji is traditionally served with soft pav (Indian bread rolls). It also pairs wonderfully with chapatis, phulkas, or even as a filling for sandwiches and wraps. You can also serve it as a side dish with a simple dal and steamed rice.
Store any leftover Prawn Bhurji in an airtight container in the refrigerator for up to 2 days. Reheat it gently in a pan over low heat or in a microwave until warmed through before serving.