Steamed Prawn Meat
Penaeus vannameiClinical Encyclopedia
Steamed prawn meat is a lean source of protein, rich in essential nutrients and low in calories, making it an excellent choice for a healthy diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed to retain nutrients; can be seasoned with herbs and spices for enhanced flavor.
Smart Selection & Storage
Choose prawns that are firm, translucent, and have a mild ocean scent. Avoid those with black spots or a strong fishy odor.
Keep prawns refrigerated in a sealed container and consume within 2 days, or freeze for longer storage.
Myths vs Realities
MythEating prawn meat raises cholesterol levels.+
MythAll shellfish are unhealthy.+
MythSteaming removes all nutrients from food.+
Healthy Recipes
Citrus Garlic Steamed Prawns
These zesty prawns are steamed with a blend of citrus juices and garlic, creating a refreshing and flavorful dish that's perfect for a light meal.
- 500g steamed prawn meat
- 2 tablespoons olive oil
- Juice of 1 lemon
- Juice of 1 orange
- 4 cloves garlic, minced
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a bowl, mix olive oil, lemon juice, orange juice, minced garlic, salt, and pepper.
- 2. Toss the steamed prawn meat in the marinade and let it sit for 15 minutes.
- 3. Steam the marinated prawns for an additional 5 minutes, then garnish with fresh parsley before serving.
Spicy Prawn and Quinoa Salad
A nutritious salad combining steamed prawns with quinoa, fresh vegetables, and a spicy dressing for a protein-packed meal.
- 300g steamed prawn meat
- 1 cup cooked quinoa
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1 avocado, diced
- 2 tablespoons olive oil
- 1 tablespoon lime juice
- 1 teaspoon chili flakes
- Salt to taste
- 1. In a large bowl, combine cooked quinoa, diced bell pepper, cucumber, and avocado.
- 2. In a separate bowl, whisk together olive oil, lime juice, chili flakes, and salt.
- 3. Add the steamed prawn meat to the salad, drizzle with the dressing, and toss gently to combine.
Thai Coconut Prawn Soup
A fragrant and creamy soup made with coconut milk, lemongrass, and steamed prawns, perfect for a comforting meal.
- 400g steamed prawn meat
- 1 can coconut milk
- 2 cups vegetable broth
- 1 stalk lemongrass, chopped
- 1 tablespoon ginger, grated
- 1 lime, juiced
- Fresh cilantro for garnish
- 1. In a pot, combine coconut milk, vegetable broth, chopped lemongrass, and grated ginger; bring to a simmer.
- 2. Add the steamed prawn meat and lime juice, cooking for another 5 minutes.
- 3. Serve hot, garnished with fresh cilantro.
Mediterranean Prawn Wraps
Delicious wraps filled with steamed prawns, fresh veggies, and a tangy yogurt sauce, perfect for a healthy lunch.
- 300g steamed prawn meat
- 4 whole grain wraps
- 1 cup mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/2 cup Greek yogurt
- 1 tablespoon dill
- Salt and pepper to taste
- 1. In a bowl, mix Greek yogurt, dill, salt, and pepper to create the sauce.
- 2. Lay out the whole grain wraps and layer with mixed greens, cherry tomatoes, red onion, and steamed prawn meat.
- 3. Drizzle with yogurt sauce, wrap tightly, and slice in half to serve.
Prawn and Vegetable Stir-Fry
A quick and healthy stir-fry featuring steamed prawns and colorful vegetables, tossed in a light soy sauce.
- 300g steamed prawn meat
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. Heat sesame oil in a pan over medium heat, add broccoli, bell pepper, and carrot, and stir-fry for 5 minutes.
- 2. Add the steamed prawn meat and soy sauce, stirring until heated through.
- 3. Serve immediately, garnished with sesame seeds if desired.
Prawn and Avocado Sushi Rolls
Healthy sushi rolls filled with steamed prawns and creamy avocado, perfect for a light and fun meal.
- 200g steamed prawn meat
- 1 avocado, sliced
- 2 cups sushi rice, cooked
- 4 sheets nori
- Soy sauce for dipping
- Wasabi and pickled ginger for serving
- 1. Lay a sheet of nori on a bamboo sushi mat, spread a thin layer of sushi rice over it.
- 2. Place steamed prawn meat and avocado slices in the center, then roll tightly.
- 3. Slice into pieces and serve with soy sauce, wasabi, and pickled ginger.
Garlic Butter Prawn Zoodles
A low-carb dish featuring zoodles (zucchini noodles) tossed with garlic butter and steamed prawns for a satisfying meal.
- 300g steamed prawn meat
- 2 medium zucchinis, spiralized
- 3 tablespoons butter
- 4 cloves garlic, minced
- Salt and pepper to taste
- Parmesan cheese for garnish
- 1. In a skillet, melt butter over medium heat and add minced garlic, cooking until fragrant.
- 2. Add spiralized zucchini and sauté for 2-3 minutes until slightly softened.
- 3. Stir in the steamed prawn meat, season with salt and pepper, and serve topped with Parmesan cheese.
Lemon Herb Prawn Skewers
Grilled prawn skewers marinated in lemon and fresh herbs, offering a light and flavorful dish perfect for summer.
- 500g steamed prawn meat
- Juice of 2 lemons
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh thyme, chopped
- Salt and pepper to taste
- 1. In a bowl, mix lemon juice, olive oil, parsley, thyme, salt, and pepper.
- 2. Toss the steamed prawn meat in the marinade and let it sit for 30 minutes.
- 3. Thread the prawns onto skewers and grill for 3-4 minutes on each side until slightly charred.
Prawn and Spinach Frittata
A protein-rich frittata packed with steamed prawns and fresh spinach, perfect for breakfast or brunch.
- 200g steamed prawn meat
- 6 eggs
- 1 cup fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- Salt and pepper to taste
- Olive oil for cooking
- 1. Preheat the oven to 180°C (350°F).
- 2. In a bowl, whisk together eggs, salt, and pepper, then fold in spinach and feta.
- 3. In an oven-safe skillet, heat olive oil, pour in the egg mixture, and top with steamed prawn meat. Cook on the stove for 5 minutes, then transfer to the oven to bake for 15 minutes.
Prawn and Mango Salsa
A vibrant and refreshing salsa made with steamed prawns and ripe mango, perfect as a topping or a dip.
- 300g steamed prawn meat
- 1 ripe mango, diced
- 1/2 red onion, finely chopped
- 1 jalapeño, minced
- Juice of 1 lime
- Fresh cilantro for garnish
- Salt to taste
- 1. In a bowl, combine diced mango, red onion, jalapeño, lime juice, and salt.
- 2. Fold in the steamed prawn meat gently to combine.
- 3. Serve chilled, garnished with fresh cilantro.
Frequently Asked Questions (FAQ)
Is steamed prawn meat healthy?
Yes, it is low in calories and high in protein, making it a healthy choice.
How should I store steamed prawn meat?
Store in an airtight container in the refrigerator for up to 2 days.
Can I freeze steamed prawn meat?
Yes, it can be frozen for up to 3 months; ensure it's well-sealed.
What are the best ways to cook prawn meat?
Steaming, grilling, or sautéing are excellent methods to preserve flavor and nutrients.
How much protein is in steamed prawn meat?
There are approximately 20.3 grams of protein per 100 grams of steamed prawn meat.
Is prawn meat low in fat?
Yes, it contains only about 1.2 grams of fat per 100 grams.
What nutrients are found in prawn meat?
Prawn meat is rich in protein, Vitamin B12, phosphorus, and omega-3 fatty acids.
Can I eat prawn meat if I have high cholesterol?
In moderation, prawn meat can be part of a heart-healthy diet due to its low saturated fat content.