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Spiced prawn lunch box

prawn lunch box
Serves 4 Low fat Protein
Lorraine Pascale “Try topping it with fresh mango or avocado to add even more flavour”
  • Prep time: 5 minutes
  • Cook time: 35 minutes
  • Serves: 4


This simple dish featuring protein-rich prawns is quick and easy – ideal for lunch in the office, or if you’re famished after a long day at work.

This dish is: Low in sugar, fat and saturated fat • A source of fibre and protein • A source of vitamin K and manganese • High in chloride

Each portion contains (% Reference Nutrient Intake):
291kcal 4.2g 0.5g 4.9g 1.6g
15% 6% 3% 5% 27%
Energy Fat Saturates Sugars Salt

Nutritionist’s Tip

It's safe to eat shellfish during pregnancy as long as it's been thoroughly cooked - so make sure the prawns turn from grey to pink during cooking1. Or if you'd prefer, swap the prawns for chicken which you can shred with a fork.

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  • 225g wholegrain rice

    Provides B vitamins which help release energy2

  • 4 spring onions, finely sliced
  • 2 large tomatoes, cut into small cubes

    Contains vitamin C which can help protect your cells and helps keep them healthy3

  • 250g raw (or pre-cooked) peeled king prawns

    Contains Vitamin E. An adequate intake of vitamin E during pregnancy is associated with a lower likelihood of your child developing asthma and respiratory issues later in life4,5

  • (optional) 5 slices of jalapeno pepper (from a jar, no added sugar), roughly chopped
  • ½ tsp powdered chili
  • ½ tsp powdered cayenne pepper
  • 1 tsp ground cumin
  • ½ bunch of parsley, finely chopped
  • ½ bunch of chives, finely chopped
  • 1 tsp rapeseed oil
  • A pinch of salt
  • 1 lemon, cut into 4 wedges
  • Recipe contains the following allergens: crustaceans (prawns). All nutritional claims based on analysis of one portion.


  • 1. Cook the rice according to the packets instructions.
  • 2. 5 minutes before the rice is ready, put 1 tsp of oil in a medium frying pan over a high heat. Once hot, add the raw or precooked prawns, slices of jalapeno (if using), chilli, cayenne and cumin, along with a pinch of salt.
  • 3. Cook for a couple of minutes, stirring regularly, until they turn pink and are cooked through (if you are using raw prawns) or until they are piping hot inside.
  • 4. When the rice is finished, drain it and then add the sliced spring onions and the chopped tomato, stir a little then tip the cooked prawns in with the rice, stirring again.
  • 5. Sprinkle on the parsley and chives and serve with a lemon wedge.
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Dairy free

Dairy Free

Gluten free

Gluten Free






View references

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1. NHS. Can I eat shellfish during pregnancy? [Online] Available at: [Accessed July 2018].

2. NHS. Starchy foods (carbohydrates) in pregnancy [Online] 2017 [Accessed August 2018].

3. NHS. Vitamin C in pregnancy [Online] 2017 Available at: [Accessed July 2018].

4. Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7.

5. Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.

Last reviewed: 7th September 2018

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