Rice with prawns and dill dressing

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40min


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In this good-looking salad, quickly seared tiger prawns are served on a mixture of aromatic basmati and wild rice, crunchy broccoli, snow peas and yellow capsicum tossed in a fresh dill and lime juice dressing.

Ariana Klepac

Ingredients
Serves: 4 

  • 250 g mixed basmati and wild rice, well rinsed
  • thinly pared rind and juice of 1 lime
  • 3 tablespoons sunflower oil
  • 2 teaspoons sesame oil
  • 1 tablespoon reduced-salt soy sauce
  • pepper to taste
  • 120 g broccoli, broken into small florets
  • 120 g snow peas, halved lengthways
  • 400 g raw tiger prawns, peeled but tails left on
  • 1 small yellow capsicum, seeded and thinly sliced
  • 70 g spring onions, sliced
  • 4 tablespoons coarsely chopped fresh dill

Directions
Preparation:20min  ›  Cook:20min  ›  Ready in:40min 

  1. Cook the rice with the lime rind in a saucepan of boiling water for 20 minutes, or according to the packet instructions, until tender. Drain the rice and tip it into a wide salad bowl. Discard the lime rind.
  2. Whisk together 1 tablespoon of the lime juice, 2 tablespoons of the sunflower oil, the sesame oil, soy sauce and pepper in a small bowl. Drizzle this dressing over the rice and stir to mix. Spread out the rice in the bowl and leave to cool.
  3. Meanwhile, place the broccoli in a steamer basket set over a pan of boiling water and steam for 4 minutes. Add the snow peas and steam for 2 minutes or until the vegetables are tender but still crisp. Tip the vegetables into a colander and refresh under cold running water.
  4. Heat the remaining sunflower oil in a large frying pan. Add the prawns and cook over high heat for 1–2 minutes on each side until pink and cooked through. Remove from the heat and sprinkle with the remaining lime juice.
  5. Add the broccoli, snow peas, capsicum, spring onions and 3 tablespoons of the dill to the rice and stir gently to mix. Pile the prawns on top and scatter over the rest of the dill. Serve.

HEART SUPERFOOD

Prawns are low in fat and kilojoules. They supply omega-3 fatty acids, which help stabilise the electrical pulse of the heart and keep the blood free of clots. They also provide good amounts of copper, phosphorus, iodine and the antioxidant selenium, plus small amounts of iron.

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