Prawn, Ginger and Chili Stir Fry

Posted by Cathy Dickerson

Prawns are a good source of protein but are very low in saturated fat and calories. They contain a lot of omega-3 fatty acids and have high levels of vitamin B12, zinc, iodine, phosphorous, potassium, selenium and iron. Don't worry too much about the cholesterol in prawns as the cholesterol found in food has much less of an effect on the level of cholesterol in your blood than the amount of saturated fat that you eat.

This recipe is not only super quick and easy, it is incredibly healthy too! Also flexible as you can add other ingredients to vary the flavours. See tips below.

Ingredients (1 serving):

- 150g uncooked prawns  

- 6-7 spring onions depending on size (also nice with red onions - use 1/2 a small one) - , washed, trimmed and sliced at angle into 3-4 pieces each 

- Fresh ginger - thumbnail size piece grated or finely chopped 

- 1/2 chilli finely chopped (to taste) 

- 2 teaspoonfuls of olive oil 

- dessert spoon of soy sauce

- teaspoon of fish sauce


  • - Heat olive oil in wok or non-stick pan
  • - Add ginger and chilli to pan and cook for 1 minute over medium heat, tossing as it cooks
  • - Add spring onions and cook for a further minute
  • - Add prawns, tossing ingredients all the time and cook until prawns turn pink.
  • - Add soy sauce and fish sauce, turn heat to low, cover and cook for a couple more minutes.
  • - Serve on a bed of rice, or noodles.

This is the basic recipe but variations include:
- add chopped garlic clove to the ginger and chilli
- add sesame seeds along with ginger and chilli (but not on too high a heat as they tend to jump out of the pan)
- add half a chopped red pepper along with the spring onions
- stir in bean sprouts after adding soy sauce and fish sauce - mix in and simmer.