Heirloom tomato prawns

A delicious prawn recipe with a heirloom tomato-based recipe that is so sweet and tasty The basmati rice perfectly complements the prawns. This recipe is gluten-free, low in calories, rich in protein and is nutritious.

This recipe is simple, quick to make and very delicious.

Nutrition rundown

• Moderate calorie meal (370 kcal) so it’s balanced for lunch or dinner without being overly heavy
• High-quality lean protein (19.5g, 39.0% daily value) from prawns supports muscle repair, immune health and satiety
• Naturally low in saturated fat (2.6g, 13.0% daily value) despite containing seafood and olive oil
• Heart-healthy monounsaturated fats dominate due to the extra virgin olive oil
• Healthy total fat profile (1.5g, 22.0% daily value) and mostly anti-inflammatory fats
• Cholesterol is higher (130mg, 39% daily value) which typical for prawns, but dietary cholesterol has minimal impact on blood cholesterol for most people
• Although prawns are high in dietary cholesterol, they are actually beneficial because they are very low in saturated fat and high in heart-healthy omega-3 fatty acids, which boost “good” HDL cholesterol.
• Sodium remains low to moderate (304.2mg, 13.2% daily value) even with added salt it’s well within reasonable daily limits
• Balanced carbohydrates (40.7g, 14.0% daily value) mainly from basmati rice for steady energy
• Low sugar (4.9g, 5.4% daily value) and they’re naturally occurring sugars from tomatoes and shallots
• Good fibre contribution (3.0g, 10.7% daily value) from tomatoes, shallots, garlic and basil
• Tomatoes provide lycopene, a powerful antioxidant linked to heart and prostate health
• Garlic contributes allicin compounds, known for cardiovascular and immune benefits
• Fresh basil adds phytonutrients and vitamin K, supporting bone and cardiovascular health
• Spring onions provide quercetin and flavonoids, which have anti-inflammatory effects
• Low glycaemic impact when portion-controlled, especially if rice is cooled slightly before serving
• Gluten-free naturally, making it suitable for coeliac-friendly meal planning
• Rich in selenium and iodine from prawns — important for thyroid function
• Contains iron and zinc, supporting oxygen transport and immune resilience
• Well balanced macronutrient distribution, combining protein + healthy fats + complex carbohydrates
• Mediterranean-style nutrient profile, supporting heart health and metabolic balance

Ingredients

• 240g raw prawns – remove the outer shell, but leave the tails intact
• Bunch shallots (spring onions) – finely cut
• 3 cups of heritage tomatoes (heirloom, special tomatoes) – roughly cut into small pieces (2-3cm)
• 1 cup basmati rice
• 3 cloves of garlic, crushed
• 3 Tbspn olive oil
• 1/4 Tspn salt
• 1/4 cup fresh basil

Method

1. Wash the basmati rice several times.
2. Add the rice, salt and about 1 tablespoon of the olive oil to 1.5 cups of water in a large stainless steel pot.
3. Bring the rice to the boil and then simmer until cooked – this method will absorb all the water and create fluffly, lovely rice.
4. Meanwhile, add the rest of the olive oil to a large frying pan (use either stainless steel orcast iron as they cook food more evenly and quickly).
5. Add the crushed garlic and saute for 1-2 minutes. Ensure not to burn the garlic, so you may need to reduce the heat a little.
6. Add the finely cut spring onions and cook for a further 3-4 minutes, or until the the shallots are slightly translucent.
7. Add the chopped heritage tomatoes and chopped basil leaves and summer for for about 15-20 minutes, until the sauce has reduced a little.
8. Lastly, add the prawns and cook for a further 5 minutes until the prawns are cooked.
9. Serve the sauce on top of the rice with a little of the sauce around the rice.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.