Sweet and Sour Prawns

Sweet and sour prawns

Sweet and Sour Prawns is one of my favourite recipes. Prawns are not only one of my favourite seafoods but the recipe is quick, simple and easy to make. It takes no time at all and an added bonus is the amount of nutrients this meal holds for you.

So prawns are usually found in the ocean and live up to depths of 50 metres. They can usually be found in a rocky substrate or under rocks or rock crevices. This tasty sea creature can be found in nearly all countries and their cuisines. There are two types of prawns, a small one and a bigger one called a Tiger Prawn. Prawns are not only very tasty but very healthy too. They are rich in proteins, very low in fat and calories.

Although they are high in cholesterol, prawns are actually high in good cholesterol and bring down the bad. They also have the ideal combination of fats and proteins that make it very beneficial for the human body. Prawns are very easy to cook and take no time, oil or spices to cook.

If you are looking for a delicious recipe that is super fast during the week then you have come to the right place. Parts of this meal, like the sauce, can even be made in advance and frozen. So the sauce could be made at the weekend, defrosted overnight before you want to eat this meal and then made on that day. A great dish for all the family to enjoy.

Serves 4

Equipment needed

  • Chopping board
  • Sharp knife
  • Mixing bowl
  • Stick blender or food processor
  • Tablespoon
  • Frying pan or wok


  • Coconut oil
  • Spring Onions x 8
  • Garlic x 2 cloves
  • Cooked prawns x 300g
  • Red pepper x 1
  • Carrots x 2
  • Green beans x 300g
  • Pineapple x 1/2

For the sauce

  • Tasmari sauce x 2 tbsp
  • Cider vinegar x 2 tbsp
  • Banana x 1
  • Mango x 1
  • Brown rice flour x 2 tbsp
  • Tommy K or tomato puree x 2 tbsp
  • Chicken or vegetable stock x 250 mls


  • Start by making the sauce.
  • Peel and chop the banana and mango together in the mixing bowl with the stick blender.
  • Then add all the ingredients for the sauce, including the chicken or veg stock and mix again with the stick blender.
  • Next slice the spring onions and garlic.
  • Halve, deseed and slice the red pepper.
  • Slice the carrot and cut the pineapple into chuncks removing the skin and core.
  • Heat the frying pan or work with the coconut oil.
  • Once the pan is hot add spring onion, garlic, red pepper and carrot and stir for about 2 minutes.
  • Add the sauce and reduce the heat.
  • Leave it to simmer for about 5 minutes.
  • Finally add the prawns and the pineapple chuncks and leave to simmer for another 3 – 5 minutes, just until the prawns are heated through.
  • Serve with brown rice or noodles.

The dish is yummy served with brown rice and eaten straight away. As the brown rice we eat normally takes about 40 minutes to cook I start by boiling the rice first. If you do not have the time then noodles are also great. As I menetioned earlier you could make the sauce on the weekend and then defrost during the week. Whatever way you decide to make this dish, enjoy!