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Prawn Masala Fry Recipe | CraftMyMeals | CraftMyMeals

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Recipes
Prawn Masala Fry

indianeasynon-vegetariangluten-freedairy-freenut-free

soy-free

low-carb

high-protein

Prawn Masala Fry

Popularity

4.0

Taste Score:9/10

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.

Prep15m

Cook20m

Servings4

Serving:1 cup

259 cal

Ingredients

For 4 servings

500 g prawns (medium-sized, shelled and deveined)
0.75 tsp turmeric powder
2 tsp kashmiri red chili powder (adjust to taste)
1.25 tsp salt (or to taste)
1 tbsp lemon juice
3 tbsp sunflower oil
0.5 tsp mustard seeds
0.5 tsp cumin seeds
1 sprig curry leaves (about 10-12 leaves)
300 g onion (about 2 medium, finely chopped)
2 pcs green chili (slit lengthwise)
1.5 tbsp ginger garlic paste
240 g tomato (about 2 medium, finely chopped)
1.5 tsp coriander powder
0.75 tsp garam masala
60 ml water (if needed to prevent sticking)
2 tbsp coriander leaves (chopped, for garnish)

Nutrition per Serving

259

Calories

27g

Protein

13g

Carbs

Instructions

1
Marinate the Prawns
- In a medium bowl, combine the cleaned prawns with 1/2 tsp turmeric powder, 1 tsp Kashmiri red chili powder, 1/2 tsp salt, and 1 tbsp lemon juice.
- Mix thoroughly to ensure each prawn is evenly coated.
- Set aside to marinate for 15 minutes while you prepare the masala.
2
Prepare the Masala Base
- Heat oil in a wide, heavy-bottomed pan or kadai over medium heat.
- Add the mustard seeds and cumin seeds. Allow them to splutter for about 30 seconds.
- Add the curry leaves and slit green chilies, and sauté for another 30 seconds until fragrant.
- Add the finely chopped onions and sauté for 7-8 minutes, stirring occasionally, until they turn soft and golden brown.
- Add the ginger-garlic paste and cook for 1-2 minutes until the raw smell disappears.
3
Cook the Tomatoes and Spices

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30 min

303cal

9gprotein

About This Prawn Masala Fry Recipe

This indian recipe takes 35 minutes to prepare and yields 4 servings. At 258.6 calories per serving with 27.32g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.

12g

Fat

Fiber3g

Sodium923mg

Potassium683mg

Phosphorus344mg

Know more about our calculations

Add the finely chopped tomatoes to the pan. Cook for 5-6 minutes, stirring and mashing them with the back of your spoon, until they become soft and pulpy.

Reduce the heat to low and add the spice powders: the remaining 1/4 tsp turmeric powder, 1 tsp Kashmiri red chili powder, and 1.5 tsp coriander powder.

Add the remaining 3/4 tsp salt. Mix well and cook for 2-3 minutes, until the spices are fragrant and oil begins to separate from the masala. If the mixture looks too dry, add a splash of water.

Cook the Prawns

Add the marinated prawns to the pan with the masala.
Stir gently to coat the prawns completely with the masala.
Increase the heat to medium-high and cook for 5-7 minutes, stirring occasionally. The prawns are cooked when they curl into a 'C' shape and turn opaque pink. Be careful not to overcook them.

Garnish and Serve

Sprinkle the garam masala and freshly chopped coriander leaves over the prawns.
Give it a final gentle mix to combine.
Turn off the heat and serve the Prawn Masala Fry hot with steamed rice, roti, or naan.

Pro Tips

1Do not overcook the prawns. They cook in just 5-7 minutes and will become tough and rubbery if cooked for too long.
2For a richer, coastal flavor, you can use coconut oil instead of sunflower oil.
3Sautéing the onions until they are deeply golden brown is the key to developing a rich, flavorful base for the masala.
4If you prefer a bit of gravy, add 1/4 cup of coconut milk along with the prawns and simmer until cooked through.
5Ensure prawns are properly deveined, as the vein can have a gritty texture and bitter taste.

Recipe Variations

With Gravy

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.

Add Vegetables

Incorporate diced bell peppers (capsicum) or green peas along with the tomatoes for added texture and nutrition.

Different Seafood

This masala base works well with other seafood like fish fillets (cut into cubes) or squid rings. Adjust cooking time accordingly.

Tangy Twist

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.

Health Benefits

✨

Rich in Lean Protein

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.

✨

Anti-Inflammatory Properties

The use of spices like turmeric (containing curcumin) and ginger provides potent anti-inflammatory benefits, which can help reduce chronic inflammation in the body.

❤️

Supports Heart Health

Prawns contain beneficial omega-3 fatty acids, which are known to support cardiovascular health by reducing triglycerides and improving cholesterol levels.

✨

Boosts Immunity

This dish is rich in minerals like zinc and selenium from the prawns, which are crucial for maintaining a healthy and robust immune system.

Frequently Asked Questions

How many calories are in one serving of Prawn Masala Fry?

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.

Is Prawn Masala Fry healthy?

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.

Can I use frozen prawns for this recipe?

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.

How do I know when the prawns are perfectly cooked?

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.

How can I store and reheat leftovers?

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.

My masala is sticking to the pan. What should I do?

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.