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Prawn, rocket, boconcini and walnut salad

Written by Catherine Saxelby on Tuesday, 08 September 2009.
Tagged: dinner, easy, fish, health, healthy cooking, salad, salads

  • Ready In: 20 minutes
  • Prep Time: 15 minutes
  • Cooking Time: 5 minutes
  • Serves: 4
Prawn, rocket, boconcini and walnut salad

This recipe shows how to get your omegas in balance. It gives you omega-3s from the prawns topped up with more from walnuts and rocket (arugula). There's little competing fats. And it's light and low in kilojoules (Calories) so it keeps you at the right weight - carrying excess weight strains and loads the lower joints in your hips, knees and ankle.

Ingredients

  • 200g/7oz rockets (arugula) or baby spinach leaves, trimmed
  • 500g/1lb medium green prawns, peeled and deveined
  • 1-2 tablespoons fresh parsley
  • 1 red apple, cut into thin slivers
  • 4 knobs bocconcini, drained and sliced*
  • 1/4 cup walnuts, roughly chopped
  • DRESSING:
  • ¼ cup olive oil
  • 2 tablespoons apple cider vinegar or juice of 1 lemon
  • ½ teaspoon Dijon mustard
  • freshly-ground pepper
  • * Bocconcini are baby mozzarella balls.

Nutrition per serve

1463 Kilojoules (349 Calories), 27g fat (including 5g saturated fat), 5g carbohydrate (including 5g sugars), 3g fibre and 325mg sodium. Read our nutrition rating system.

Directions

1. Place rocket leaves, apple slices and bocconcini in a mixing bowl.

2. Preheat a barbecue plate or char-griller to medium-high and spray with a little oil. Barbecue prawns, turning once, for 1-2 minutes or until prawns just turn pink. Sprinkle with chopped fresh parsley.

3. Combine dressing ingredients in a screw top jar and shake well.

4. Top mixed leaves with cooked prawns and drizzle with dressing. Scatter with walnuts.

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