Sponsored by Tropic Co -The Aussie Prawn.

If you take a few minutes to think about the meals you prepare for the family each week chances are there is some chicken, a couple of meat meals, fish occasionally and then a weekend take away or two. Less likely is it that you indulge in a prawn meal unless it is a special occasion. Yet a closer look at the nutritional profile of prawns reveals a protein and nutrient rich food that Aussies will only benefit from eating a whole lot more of. So if you and the family are prawn lovers, here are just a few of the reasons to use them a lot more in your favourite family meals.

1. They are chock full of nutrition

Not only are prawns extremely low in fat (but still a good source of omega 3 fat) and high in protein (more than 20g in just 5-6 large prawns) but they are also extremely rich in a number of micronutrients – nutrients we need in very small amounts, but are also found in only a handful of foods. Specifically, a serve of prawns offers iodine, Vitamin B12, zinc, selenium, magnesium and Vitamin E as well as the antioxidant, astaxanthin, making prawns a smart choice nutritionally as a regular protein option on your table.

2. They are exceptionally easy to cook

Whether you enjoy your prawns fresh with salad or cooked into your favourite stir fry, pasta or BBQ mix, prawns take just minutes to prepare, making them the perfect 5 minute meal option for busy families on the go. They also freeze exceptionally well so a supply can keep you going for quite some time.

3. They are a good source of Omega-3 fat

There are only a handful of foods that contain Omega-3’s- the natural fats that have a powerful effect in the body. A single 100g serve of fresh prawns offers 0.2g of Omega-3 fat, meaning that including prawns on your weekly meal roster will boost the entire family’s intake of these important fats.

4. You do not need many to reap the nutritional benefits

While prawns can be perceived to be expensive, the good news is that you do not need to eat a bucket of prawns to reap the nutritional benefits. Rather just 3-4 large prawns will give you a hearty serve of 10g of protein, meaning that you can feed a family of 4 with as few as 400-600g of fresh prawns.

5. They make any occasion special

With prawns season on its way, and since we have access to home grown Aussie Tropic Co Tiger Prawns, enjoying a prawn meal does not have to be an occasional treat. Rather a prawn salad, grilled prawns on the BBQ or Mexican or Asian meal can easily become a weekly staple to look forward to.

Recipe: Prawn and Vegetable Noodles

Serves 4
Cook: 20mins
Prep: 5 mins


1⁄2 packet Hokkein noodles

200-300g Tropic Co Aussie Tiger Prawns
1 tbsp. oil
3 cloves garlic

1 medium red capsicum, seeded and sliced 200g mushrooms, sliced
2 cups broccoli

1 cup bean sprouts 1 cup sliced carrots 2 tbsp. oyster sauce 1 tbsp. soy sauce
1 tbsp. soy sauce 1 tbsp. rice vinegar Method
1. Rinse noodles and shell prawns.

2. Mix the sauces and vinegar together.

3. Heat wok. Stir fry garlic, capsicum, mushrooms and prawns with oil until prawns change colour.

4. Add noodles, vegetables, and remaining ingredients until cooked.

5. Enjoy!


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