The Healthy Cooks are about making a change for the better through new healthier food choices and great new recipes. Here at Tropic Co, we are excited to partner with The Healthy Cooks and share with you more delicious and healthy Aussie Tiger prawn recipes. 

You can find Tropic Co Aussie Tiger prawns in the freezer section at Woolworths or at your local wet fish shop. Visit our locate us page to find a stockist near you.


The Healthy Cooks Prawn Recipes: 


Sri Lankan Prawn Curry with Kefir Flatbreads

Preparation time: 30 minutes
Cooking time: 45 minutes
Serves: 4


20 large Tropic Co raw Tiger prawns, deveined with tails left on
1 teaspoon Murray River Salt
1 teaspoon ground turmeric

2 tablespoons vegetable oil
2 shallots, finely diced
4 garlic cloves, thinly sliced
2 green chillies, deseeded and thinly sliced
3 sprigs fresh curry leaves, leaves picked, plus extra sprigs to serve
2 pandan leaves, tied in a knot
250ml water
1 tablespoon tamarind puree
250ml Ayam coconut cream
Sri Lankan fish curry powder
1 teaspoon black peppercorns
1 teaspoon black mustard seeds
1 teaspoon cumin seeds
1 teaspoon fennel seeds
1 teaspoon coriander seeds
1 teaspoon fenugreek seeds
1 cinnamon stick

Kefir flatbread:
250g self-raising flour
250g Table of Plenty, probiotic kefir yoghurt
1 teaspoon Murray River Salt
Cockatoo Grove Prima extra virgin olive oil

Garlic herb butter:
5 cloves of garlic, peeled
150g salted butter, softened
1 cup of chopped mixed herbs (parsley, thyme, rosemary)


1. For the garlic herb butter, place all ingredients in a food processor and process to combine. Set aside.

2. Marinate the prawns in turmeric and season with Murray River Salt. Set aside.

3. For the curry powder, lightly toast the whole spices, leave to cool slightly before tipping into a spice grinder and grind to a fine powder. Set aside.

4. For the curry, place a heavy-based saucepan over a medium heat. Pour in oil and when hot, add the onions and cook at for 1-2 minutes or until softened. Add the garlic and chillies, then add the curry leaves, pandan, water and 2 tablespoons of the fish curry powder and cook for 5 minutes. Add the tamarind puree and turmeric prawns, cover with a lid and leave to simmer for 10 minutes. Stir through coconut cream.

5. For the kefir flat breads, sift flour into a large mixing bowl, add the kefir and salt and mix with a wooden spoon until the dough comes together. Divide into 12 even pieces, roll into balls, then using a rolling pin, roll into flatbreads.

6. Place a non-stick frypan over a high heat. Add a drizzle of olive oil and cook the flatbreads, one at a time, for 30 seconds on each side. Place on a plate and brush with garlic butter. Cover with foil and keep warm until required.

7. Serve curry in bowls with yoghurt flatbread brushed with garlic herb butter.


Crepes with Prawns and Salmon

Preparation time: 45 minutes
Cooking time: 20-25 minutes
Serves: 4


1 ¼ cups rice flour
2 tbsp coconut flour
1 tsp ground turmeric
400ml can Ayam Coconut Milk
1 ¼ cups iced water, plus extra
Coconut oil, for pan-frying

Prawn Filling;
1 tbsp Ayam sesame oil
1 tbsp Ayam Soy sauce
3 tbsp Ayam Oyster sauce
300g Tassal fresh salmon, sliced
16 Tropic Co raw  prawns, peeled with tails on

Cabbage Slaw:
1 cup bean sprouts
¼ wombok, shredded
1 large carrot, julienned
½  red onion, cut into thin wedges
Vietnamese mint leaves 
Coriander leaves 
Nouc cha dressing:
1 long red chilli, finely chopped
1 clove garlic, finely chopped
2 tablespoons rice malt syrup
2 limes, rind removed and flesh roughly chopped, plus extra lime wedges to serve
2 ½ tablespoons white vinegar
1 tablespoon fish sauce


1. For the crepes, place rice and coconut flours in a bowl, add turmeric and a good pinch of salt, and whisk to incorporate. Pour in the coconut milk and water and whisk until well combined. Cover and place in the fridge to rest for 30 minutes or preferably overnight.

2. For the salmon and prawns, place a large frying pan over high heat, add the sesame oil, soy, and oyster sauce, and when hot, add the prawns and salmon. Pan fry for 3-4 minutes, turning occasionally or until just cooked through. Remove from heat.

3. For the cabbage slaw, place all ingredients in a bowl and toss to combine.

4. For the nouc cham dressing, place garlic, chilli, rice malt, and lime flesh in a mortar and pestle and pound to a fine paste. Transfer to a mason jar, pour in vinegar and fish sauce, and fit with a lid. Shake well to combine.

5. To cook the crepes, heat a non-stick frying pan over high heat. Add a teaspoonful of coconut oil and when smoking, pour in approximately 200ml of the batter mixture and swirl to the edges of the pan. Cook for 4 minutes or until the underside is golden and easily comes away from the pan. Gently slide the crepe onto a serving plate and repeat with the remaining batter so you have 4 crepes on 4 plates. Scatter ¼ of the slaw over each crepe and evenly divide the prawns and salmon between the crepes, placing them on top of the slaw.

6. Serve with a generous drizzle of nouc cham, and lime wedges on the side.


Almond crusted prawns with creamy guacamole and mango salsa

Preparation time: 30 minutes
Cooking time: 10 minutes
Serves: 4

12 Tropico prawns, peeled and deveined with tail intact
4 eggs
½ cup water
2 cups of panko breadcrumbs
1 cup of flaked almonds, roughly chopped
Vegetable oil, for deep frying
Coriander, for garnish

¼ a large red onion, finely diced
2 ripe avocados
100g Bio Creamy cream cheese
1 long red chilli, deseeded and finely diced, optional
1-2 tablespoons Cockatoo Grove Signature extra virgin olive oil
Juice and zest of 2 limes

Mango salsa:
2 ripe mangoes
¼ a large red onion, finely diced
½ a capsicum, deseeded and finely diced
1 jalapeno, thinly sliced
Juice and zest of one lime
½ cup coriander leaves, roughly chopped
Murray river salt, to taste

1. For the mango salsa, cut the mango down each side of the pip to remove the cheeks, then cut
into the flesh of the cheeks in a 1cm dice. The using a spoon, scoop the flesh from the skin, into a
bowl. Add the remaining ingredients and toss to combine. Season with salt to taste and set

2. For the guacamole, place red onion in a small bowl, add avocados and mash using a fork. Mix in the remaining ingredients and set aside.

3. For the almond crusted prawns, crack eggs into a bowl, add water and whisk to combine.

4. Place the panko breadcrumbs and almond flakes in a zip lock bag.

5. Coat each prawn in the egg mixture, then drop into the crumb mixture and toss to coat. Do this
twice to get a good crust.

6. Heat enough oil in a large saucepan to deep fry the prawns. When the oil is hot, approximately
170-180°C, gently lower half the prawns into the oil and fry for 2-3 minutes or until golden
brown. Repeat with the remaining prawns. Don’t overcrowd the pan as it will reduce the heat in
the oil. Remove prawns from the oil using a slotted spoon and place them on a wire rack placed
over a plate or tray. Season with salt to taste.

7. To serve, arrange the prawns in a large platter. Place the mango salsa in a separate serving bowl
and the guacamole in another bowl. Garnish with coriander and a cheek of lime.


Mexican Super Bowl and Prawns

Preparation time: 30 minutes
Cooking time: 5 minutes
Serves: 4


2 sweet corn, corn kernels removed
1  red capsicum, diced 
20 cherry tomatoes, halved
1 large avocado, halved and  roughly chopped
1 bunch coriander, roughly chopped
1 clove garlic, finely chopped
1 red birdseye chilli, finely chopped
2 limes, one juiced/zested and the other cut in half
20 Tropic Co Prawns, peeled and deveined  
Cockatoo Grove Organic Extra Virgin Olive Oil
Murray River Salt
Freshly cracked pepper


1. Place corn, capsicum, tomatoes, avocado and coriander into a large bowl.

 2. Pop the garlic, chopped red chilli and the juice and zest of one lime in a jar and add a drizzle of olive oil, fit with a lid and shake to combine.

3. Thread 4-5 prawns onto a bamboo skewer and repeat with remaining prawns. Place on a plate and season with salt and pepper and a drizzle of olive oil.

4. Heat a frying pan over high heat. Once the pan is hot, add the prawns and cook for 1-2 minutes or until the prawns change colour and are golden on one side. Flip and cook for a further 1-2 minutes. While the prawns are cooking, place the lime, cut side down in the pan and cook until caramelised.

5. While the prawns are cooking, pour the dressing over the salad and toss to combine.

6. Arrange the salad on a serving platter with the prawns and charred limes nestled next to it and finished with a drizzle of olive oil.