Module 12 · Quick Dinners
Garlic-Chilli Prawns on Warm Wilted Rocket
Garlic-Chilli Prawns on Warm Wilted Rocket is a keto dinner with 6.2 g net carbs, 42 g protein and 29 g fat per serving (454 kcal). It serves 2 and takes 15 minutes in total.
Plump prawns sizzled in garlicky olive oil with chilli and lemon, tumbled over rocket that softens in the warm juices. Ten minutes, all flavour.
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Allergens in this Ketogeni recipe: crustaceans. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 2 servings · Active time: 10 min · Total time: 15 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 6.2 g |
| Protein | 42 g |
| Fat | 29 g |
| Energy | 454 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 400 g raw peeled prawns, deveined
- 4 tbsp organic extra-virgin olive oil
- 3 piece organic garlic cloves, thinly sliced
- 0.5 tsp chilli flakes
- 1 piece organic lemon, zest and juice
- 120 g organic rocket
- 15 g organic flat-leaf parsley, chopped
- 1 pinch flaky sea salt
Step-by-step method
- Pat the prawns dry and season with salt.
- Warm the oil with the garlic and chilli over medium heat until the garlic is pale gold, about 2 minutes.
- Turn up the heat, add the prawns in one layer and cook 1–2 minutes per side until pink and curled.
- Off the heat, add the lemon zest, juice and parsley.
- Spread the rocket on warm plates and pour the prawns and all the garlic oil over the top so the leaves just wilt.
Chef’s tips
- Do not crowd the pan or the prawns will stew instead of sear.
- Cook prawns until they are pink and opaque all the way through.
Variations
- Use squid rings or scallops.
- Add cherry tomatoes halved for a summery version.
Storage
Best eaten at once.
Questions and answers
How many net carbs are in Garlic-Chilli Prawns on Warm Wilted Rocket?
One serving has 6.2 g net carbohydrates, 42 g protein and 29 g fat (454 kcal). The recipe makes 2 servings. These figures are estimates; your own ingredients may differ.
Can I make Garlic-Chilli Prawns on Warm Wilted Rocket ahead, store or freeze it?
Best eaten at once.
Which allergens are in Garlic-Chilli Prawns on Warm Wilted Rocket?
It contains crustaceans, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Garlic-Chilli Prawns on Warm Wilted Rocket gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Garlic-Chilli Prawns on Warm Wilted Rocket?
Yes. Use squid rings or scallops. Add cherry tomatoes halved for a summery version.