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Steamed Prawn Fillet
Meats
Nutri-ScoreA

Steamed Prawn Fillet

Penaeus vannamei

Clinical Encyclopedia

Steamed prawn fillet is a lean source of protein, low in calories and fat, making it an excellent choice for a healthy diet. Rich in essential nutrients, it supports muscle growth and overall health.

Scientific NamePenaeus vannamei
Region of OriginSoutheast Asia
Popular Comparisons:
Steamed Prawn Fillet VS AbaloneSteamed Prawn Fillet VS Alligator TailSteamed Prawn Fillet VS Alligator Tail MeatSteamed Prawn Fillet VS Fried Alligator Tail MeatSteamed Prawn Fillet VS Alpaca Loin SteakSteamed Prawn Fillet VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories99 kcal
Water
80%
Fiber0g
Total22.4g
Protein
20.3g(91%)
Fats
1.2g(5%)
Carbohydrates
0.9g(4%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, steamed prawn fillet supports muscle repair and growth, making it ideal for athletes and active individuals.
✓Contains omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
✓Rich in selenium, which plays a crucial role in metabolism and thyroid function.
✓Low in calories and fat, making it a great option for weight management.

Possible Risks & Side Effects

!Individuals with shellfish allergies should avoid consuming prawn fillet to prevent allergic reactions.
!Overconsumption may lead to high sodium intake, which can affect blood pressure.

How to Prepare & Consume

Best enjoyed steamed to retain nutrients. Pair with vegetables for a balanced meal.

Smart Selection & Storage

How to Select

Choose prawn fillets that are firm, translucent, and have a mild sea smell. Avoid any with a strong fishy odor.

How to Store

Store prawn fillet in the refrigerator and consume within 1-2 days or freeze for longer storage.

Myths vs Realities

MythEating shrimp raises cholesterol levels.+
RealityStudies show that shrimp can be part of a heart-healthy diet without significantly raising cholesterol.
MythAll seafood is high in mercury.+
RealityPrawns are low in mercury compared to larger fish, making them safer to eat.
MythSteaming seafood removes its flavor.+
RealitySteaming enhances the natural flavors of seafood while retaining nutrients.

Healthy Recipes

Lemon Garlic Steamed Prawn Fillet

This refreshing dish features steamed prawn fillet infused with zesty lemon and aromatic garlic, perfect for a light meal.

Ingredients
  • 500g steamed prawn fillet
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a bowl, mix olive oil, minced garlic, lemon juice, salt, and pepper.
  2. 2. Marinate the steamed prawn fillet in the mixture for 15 minutes.
  3. 3. Serve garnished with fresh parsley.

Spicy Asian Prawn Fillet Salad

A vibrant salad combining steamed prawn fillet with crunchy vegetables and a spicy sesame dressing, ideal for a nutritious lunch.

Ingredients
  • 300g steamed prawn fillet
  • 1 cup mixed salad greens
  • 1/2 cucumber, sliced
  • 1 carrot, julienned
  • 2 tablespoons sesame oil
  • 1 tablespoon soy sauce
  • 1 teaspoon chili flakes
Instructions
  1. 1. In a large bowl, combine salad greens, cucumber, and carrot.
  2. 2. Add the steamed prawn fillet on top.
  3. 3. Drizzle with sesame oil, soy sauce, and chili flakes before serving.

Herbed Quinoa with Steamed Prawn Fillet

A wholesome dish featuring fluffy quinoa and steamed prawn fillet, seasoned with fresh herbs for a nutritious boost.

Ingredients
  • 1 cup quinoa
  • 500g steamed prawn fillet
  • 2 cups vegetable broth
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup fresh mint, chopped
  • Salt to taste
Instructions
  1. 1. Rinse quinoa under cold water and cook in vegetable broth according to package instructions.
  2. 2. Once cooked, fluff quinoa and mix in chopped herbs and salt.
  3. 3. Top with steamed prawn fillet and serve warm.

Mediterranean Prawn Fillet Wrap

A healthy wrap filled with steamed prawn fillet, fresh vegetables, and a tangy yogurt sauce, perfect for a quick meal.

Ingredients
  • 200g steamed prawn fillet
  • 1 whole wheat wrap
  • 1/2 cup spinach leaves
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons Greek yogurt
  • 1 teaspoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, mix Greek yogurt, lemon juice, salt, and pepper.
  2. 2. Spread the yogurt mixture on the wrap, then layer with spinach, tomatoes, and steamed prawn fillet.
  3. 3. Roll up the wrap tightly and slice in half to serve.

Coconut Curry Steamed Prawn Fillet

A fragrant coconut curry dish featuring steamed prawn fillet, served with brown rice for a complete meal.

Ingredients
  • 500g steamed prawn fillet
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup bell peppers, sliced
  • 1 cup broccoli florets
  • 1 cup brown rice
  • Fresh basil for garnish
Instructions
  1. 1. Cook brown rice according to package instructions.
  2. 2. In a pan, combine coconut milk and red curry paste, then add bell peppers and broccoli, cooking until tender.
  3. 3. Stir in the steamed prawn fillet and heat through before serving over brown rice, garnished with fresh basil.

Prawn Fillet and Avocado Toast

A nutritious breakfast option featuring creamy avocado and steamed prawn fillet on whole grain toast, packed with healthy fats.

Ingredients
  • 100g steamed prawn fillet
  • 1 ripe avocado
  • 2 slices whole grain bread
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the avocado on the toast, top with steamed prawn fillet, and sprinkle with red pepper flakes.

Steamed Prawn Fillet with Mango Salsa

A tropical dish featuring steamed prawn fillet topped with a refreshing mango salsa, perfect for summer dining.

Ingredients
  • 300g steamed prawn fillet
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  2. 2. Plate the steamed prawn fillet and top generously with mango salsa.
  3. 3. Serve immediately for a fresh taste.

Prawn Fillet Stir-Fry with Vegetables

A quick and colorful stir-fry featuring steamed prawn fillet and a variety of vegetables, tossed in a light soy sauce.

Ingredients
  • 400g steamed prawn fillet
  • 1 cup bell peppers, sliced
  • 1 cup snap peas
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. In a large skillet, heat olive oil and sauté ginger until fragrant.
  2. 2. Add bell peppers and snap peas, cooking until just tender.
  3. 3. Stir in the steamed prawn fillet and soy sauce, cooking for an additional 2 minutes before serving.

Prawn Fillet and Zucchini Noodles

A low-carb alternative featuring spiralized zucchini noodles topped with steamed prawn fillet and a light garlic sauce.

Ingredients
  • 300g steamed prawn fillet
  • 2 medium zucchinis, spiralized
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Parmesan cheese for garnish
Instructions
  1. 1. In a skillet, heat olive oil and sauté minced garlic until fragrant.
  2. 2. Add spiralized zucchini and cook for 2-3 minutes until slightly softened.
  3. 3. Top with steamed prawn fillet, season with salt and pepper, and garnish with Parmesan cheese before serving.

Prawn Fillet and Spinach Frittata

A protein-packed frittata featuring steamed prawn fillet and fresh spinach, perfect for breakfast or brunch.

Ingredients
  • 200g steamed prawn fillet
  • 6 eggs
  • 1 cup spinach, chopped
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • Olive oil for greasing
Instructions
  1. 1. Preheat the oven to 180°C (350°F) and grease a baking dish with olive oil.
  2. 2. In a bowl, whisk eggs, then stir in chopped spinach, feta, salt, and pepper.
  3. 3. Pour the mixture into the baking dish, top with steamed prawn fillet, and bake for 25-30 minutes until set.

Frequently Asked Questions (FAQ)

Is steamed prawn fillet healthy?

Yes, it is low in calories and high in protein, making it a healthy choice.

How should I cook prawn fillet?

Steaming is recommended to preserve nutrients and flavor.

Can I eat prawn fillet if I have high cholesterol?

Yes, prawn fillet is low in saturated fat and can be part of a heart-healthy diet.

What are the best side dishes for prawn fillet?

Vegetables, rice, or quinoa complement prawn fillet well.

How do I know if prawn fillet is fresh?

Fresh prawn fillet should have a mild sea smell and firm texture.

Can I freeze prawn fillet?

Yes, it can be frozen for up to 3 months without losing quality.

What nutrients are in prawn fillet?

It is rich in protein, selenium, and vitamin B12.

How many calories are in prawn fillet?

There are approximately 99 calories in 100g of steamed prawn fillet.

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Comparisons
Steamed Prawn Fillet vs Abalone Steamed Prawn Fillet vs Alligator Tail Steamed Prawn Fillet vs Alligator Tail Meat
Nutrients
Protein in Steamed Prawn Fillet Calories in Steamed Prawn Fillet Vitamin-c in Steamed Prawn Fillet Magnesium in Steamed Prawn Fillet
Featured Guides
Health Benefits of Steamed Prawn Fillet Healthy Recipes with Steamed Prawn Fillet