Stir-fried prawns and asparagus

Written by Catherine Saxelby on Tuesday, 08 September 2009.
Tagged: cooking for one, dinner, easy, fibre, fish, healthy cooking, high fibre, omega-3, seafood, weight loss

  • Ready In: 15 minutes
  • Prep Time: 10 minutes
  • Cooking Time: 5 minutes
  • Serves: 2
Stir-fried prawns and asparagus

Love prawns? Love asparagus? You'll love this great dish where they are combined with a hint of Asian flavour thanks to the ginger, soy sauce, peanuts and coriander.


  • 250g/8oz medium green prawns
  • 2 bunches (500g/1lb) fresh asparagus
  • 1 tablespooon peanut oil
  • 1 tablespoon grated fresh ginger
  • 1-2 cloves garlic, crushed
  • 1 white onion, finely sliced
  • 1 cup snow peas, trimmed
  • 1-2 tablespoons lower-salt soy sauce
  • 2-3 tablespoons roasted peanuts
  • 1/2 bunch coriander, leaves plucked
  • cooked quinoa or brown rice (allow 1 cup cooked)

Nutrition per serve

807 Kilojoules (192 Calories), 10g fat (including 1g saturated fat), 10g carbohydrate (including 8g sugars), 3g fibre and 776mg sodium. Read our nutrition rating system.


1. Peel and de-vein prawns, leaving tails on.

2. Trim asparagus stems, discard old ends and cut into 8cm/3in lengths. Blanche in a pot of boiling water for 30 seconds or microwave on high for for 30 seconds. Drain and refresh under cold water.

3. Heat oil in a wok or deep pan, add garlic, ginger and onion and stir-fry on high for 1 minute. Add asparagus and snow peas; stir-fry for 1-2 minutes. Add prawns, continue stir-frying over high heat for a further minutes or until prawns just turn pink and snow peas are tender-crisp.

4. Stir in soy sauce. Cover and remove from heat - this allows the ingredients to cook in the liquid. Serve over cooked quinoa and top with roasted peanuts and coriander leaves.


  • No asparagus? Substitute 500g/1lb fresh broccoli, trimmed and cut into florets. Stir-fry broccoli first for 2 minutes, then cover and simmer for 1 minute or until tender crisp. Add prawns and sauce; stir-fry until prawns turn pink.