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Juicy prawns tossed in a fragrant and spicy onion-tomato masala. This quick and easy seafood stir-fry is packed with flavor and comes together in under 30 minutes, perfect for a weeknight meal with rice or roti.
For 4 servings
Marinate the Prawns
Prepare the Masala Base
Cook the Tomatoes and Spices
Juicy prawns tossed in a fragrant and spicy onion-tomato masala. This quick and easy seafood stir-fry is packed with flavor and comes together in under 30 minutes, perfect for a weeknight meal with rice or roti.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 261.77 calories per serving with 27.34g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Cook the Prawns
Garnish and Serve
For a gravy version, add 1/2 cup of thin coconut milk after cooking the tomatoes and simmer for a few minutes before adding the prawns.
Incorporate diced bell peppers (capsicum) or green peas along with the tomatoes for added texture and nutrition.
This masala base works well with other seafood like fish fillets (cut into cubes) or squid rings. Adjust cooking time accordingly.
Add 1 teaspoon of tamarind paste (dissolved in 2 tablespoons of water) instead of lemon juice for a different tangy flavor profile, typical in South Indian preparations.
Prawns are a fantastic source of high-quality, low-fat protein, which is essential for building and repairing tissues, muscle growth, and overall body function.
The use of spices like turmeric (containing curcumin) and ginger provides potent anti-inflammatory benefits, which can help reduce chronic inflammation in the body.
Prawns contain beneficial omega-3 fatty acids, which are known to support cardiovascular health by reducing triglycerides and improving cholesterol levels.
This dish is rich in minerals like zinc and selenium from the prawns, which are crucial for maintaining a healthy and robust immune system.
One serving (approximately 175g) contains around 250-300 kcal. The calories primarily come from the protein in prawns and the fats from the cooking oil. The exact count can vary based on the type of oil and size of the prawns.
Yes, it is a relatively healthy dish. Prawns are an excellent source of lean protein, omega-3 fatty acids, and essential minerals like selenium and zinc. The spices used, such as turmeric and ginger, have anti-inflammatory benefits. To keep it healthy, use a moderate amount of oil.
Absolutely. Thaw the frozen prawns completely before marinating. The best way is to leave them in the refrigerator overnight. For a quicker method, place them in a colander under cold running water. Pat them completely dry with paper towels before marinating to ensure the masala sticks well.
Prawns cook very quickly. They are done when they change color from translucent grey to opaque pink and curl up into a 'C' shape. An overcooked prawn will curl into a tight 'O' shape and become tough. Watch them closely.
Store any leftover Prawn Masala Fry in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm it in a pan over low heat or in the microwave until just heated through. Avoid overheating, as it can make the prawns rubbery.
If the onion-tomato masala starts sticking, it might be too dry. Add a splash of warm water (1-2 tablespoons at a time) and scrape the bottom of the pan. This will deglaze the pan and prevent burning while incorporating flavorful bits back into the masala.
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