Garlic prawn and vegetable stir-fry

Try our garlic prawn and vegetable stir-fry for a nutritious dish.

integratedliving dietitian Lauren says stir-fry meals a staple in her house, and encourages people to try these flavoursome and nutritious dishes.

"This quick recipe is an easy way to incorporate prawns into your weekly diet," Lauren said. "Change the flavour combinations or use different vegetables for variety each time you make it. A delicious meal for healthy eating!"

Click here to download our garlic prawn and vegetable stir-fry recipe.

Serves: 4
Prep time: 15 minutes
Cooking time: 30 minutes

Ingredients:

• 2 tbsp extra virgin olive oil
• 450g frozen prawns (defrosted in the fridge overnight) OR fresh prawns if you can get them, tails and veins removed
• Salt and pepper
• 1 head broccoli, cut into florets
• 2 carrots, cut into sticks
• 1 red capsicum, sliced
• 1 tbsp crushed garlic (approx. 3 small cloves)
• 1 tbsp crushed ginger
• 3 tbsp soy sauce
• 1 tbsp cornflour
• Juice of 1 lime
• 1 tbsp brown sugar
• Pinch of chilli flakes (optional)
  
  

Method:

1. Heat olive oil in a large pan or wok over medium heat. Add defrosted prawns (season with salt and pepper) for about 10 minutes until heated through, then remove from pan and set aside.
2. Add broccoli, carrot and capsicum to the pan and cook until softening (approximately seven minutes).
3. Add garlic and ginger to vegetables and cook for another minute.
4. In a small bowl, whisk together soy sauce, cornflour, lime juice, brown sugar and a pinch of chilli flakes (if using).
5. Add sauce to pan and toss to coat vegetables. Return prawns to pan and heat through.
6. Divide into bowls or serve over steamed rice or noodles.
   
   

Notes:

• Use any vegetables that you have on hand, eg zucchini, cauliflower, bok choy and corn all work well.
• Serve as is or with rice or noodles.
• Use pre-minced ginger and garlic for convenience.
• Recipe also works well with tofu, chicken, firm fish or beef strips in place of prawns.

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For more ways to enjoy healthy seafood at home, you can explore options like our healthy fish and chips or oven baked salmon and vegetables. These simple, nourishing options make it easy to enjoy balanced, flavourful meals at home.

If you’d like support from our qualified dietitians, they’re here to offer practical, evidence‑based guidance to help you feel confident in navigating your nutrition choices. Our wider allied health team can work alongside you to help you stay connected, independent and well in the ways that matter most to your lifestyle and goals.