Cajun Prawn Tacos

We are lucky enough to live on the coast which means we have access to some amazing fishmongers with the most incredible fresh stock. We visit as much as we can and pick up whatever takes our fancy but one thing I always have in the freezer is a giant bag of king prawns. For around £12 you get enough prawns for at least 4 meals (so 8 portions) which is great value for money. The prawns are always huge, fresh and juicy too. If you don’t live near a fishmonger, supermarkets also sell a great range of fresh and frozen prawns, either will do. Just make sure if you use frozen, the prawns are thoroughly defrosted before cooking. I defrost mine by popping into a covered bowl in the fridge the night before.

One of best things about cooking prawns is it takes minutes, perfect for a quick and easy dinner. I like to make this recipe on food shop day as, save for a little chopping and whizzing, its on the table in less than 15 minutes and there are plenty leftovers to use for lunches afterwards.

For this recipe you will need 3 large prawns per taco (or four or five smaller prawns) so keep that in mind when you go shopping.

The black bean salsa and avocado cream recipes make more than just 2 portions so you will have left overs to use in lunches. I’ll either have them with more prawns or with shredded roast chicken breast in a salad (use the avocado cream as the dressing).

The key to these tacos is the corn tortilla. I’ve tried them with normal wheat tortillas and they are lovely but the corn tortillas take them to the next level. I love the Old El Paso Street Market White Corn Tortillas as they are 2sp (or 53 cals) each or 3sp for 2 which is enough for me.

You can add anything you fancy to these tacos, a little feta also sets them off nicely – just be sure to add the extra points.

SMART POINTS AND NUTRITIONAL INFORMATION

Serves 2 = 5sp per serving on BLUE and PURPLE and 6sp per serving on GREEN (based on each person having 2 tacos)

Breakdowns –

• BLUE and PURPLE – Prawns – 1sp, Salsa – 0sp, Cream – 1, Tortillas 3sp for 2
• GREEN – Prawns – 1, Salsa – 1sp, Cream – 1sp, Tortillas 3sp for 2

Per serving – 278 calories, Fat 5.7g, Carbs 38.2g, Protein 17.1g

INGREDIENTS

For the prawns (serves 2)

12 large king prawns (frozen or fresh, if frozen make sure they are thoroughly defrosted before cooking)

2 tsp cajun spice

1 lime (zest only)

For the black bean salsa (serves 8)

1 small tin of black beans (around 285g), drained

1 small tin of sweet corn (285g), drained

1 small red onion, peeled and very finely diced

3 tomatoes, cut into 1cm chunks

2 spring onions, finely sliced

Handful of fresh coriander, finely chopped

1 lime (juice only – use lime from above)

½ tsp salt

For the avocado cream (serves 8)

1 small avocado (around 100g flesh)

3 tbsp light soured cream

8 jalapeno slices plus 2 tbsp of the brine from the jar

To serve (serves 2)

4 x mini tortillas – I love the Old El Paso Street Market White Corn Tortillas (see above)

Iceberg lettuce, shredded

Pickled red cabbage

METHOD

1. In a small bowl add the prawns, sprinkle over the cajun seasoning and grate over the zest of 1 lime. Stir and then pop to one side to marinade whilst you prep the accompaniments (give them at least 5 minutes to sit).
2. Next put the ingredients for the avocado cream in a food processor, whizz til smooth and pop into a bowl.
3. Next chop the vegetables for the salsa (red onion, spring onion, tomatoes and coriander). Pop the chopped vegetables into a large bowl with the black beans and sweetcorn. Add the lime juice and salt. Stir and pop the bowl to one side.
4. Now you are ready to cook. Take a large frying pan, spray with 1kal and then add the prawns in a single layer. Season with salt and pepper and cook on 1 side for 2 minutes. Then spray again with 1kal, flip and fry for another 2 minutes on the other side until cooked through.
5. Take the prawns off the heat and pop into a bowl.
6. Get everything ready on the table or bench, I like to set out a little production line so we can make our own tacos. Pop the lettuce in one bowl and the pickled red cabbage in another.
7. Warm the tortillas (in the oven or microwave).
8. Assemble – I like to add a little avocado cream to the base, top with lettuce and red cabbage, then the salsa, then the prawns and then a little more avocado cream.
9. Enjoy!
   

   Print

   Cajun Prawn Tacos

   Serves 2

   WW - per serving 5sp on BLUE and PURPLE and 6sp per serving on GREEN (based on each person having 2 tacos)

   Breakdowns

   BLUE and PURPLE – Prawns – 1sp, Salsa – 0sp, Cream – 1, Tortillas 3sp for 2

   GREEN – Prawns – 1, Salsa – 1sp, Cream – 1sp, Tortillas 3sp for 2

   Calories - per serving - 278 cals, 5.7g fat , 38.2g carbs, 17.1g protein

   Ingredients

   • For the prawns
   • 12 large king prawns frozen or fresh, if frozen make sure they are thoroughly defrosted before cooking
   • 2 tsp cajun spice
   • 1 lime zest only
   • For the black bean salsa
   • 1 small tin of black beans 285g, drained
   • 1 small tin of sweet corn 285g, drained
   • 1 small red onion peeled and very finely diced
   • 3 large tomatoes cut into 1cm chunks
   • 2 spring onions finely sliced
   • Handful of fresh coriander finely chopped
   • 1 lime juice only – use lime from above
   • ½ tsp salt
   • For the avocado cream
   • 1 small avocado around 100g flesh
   • 3 tbsp light soured cream
   • 8 jalapeno slices, plus 2 tbsp of the brine from the jar
   • To serve
   • 4 x mini tortillas – I love the Old El Paso Street Market White Corn Tortillas see above
   • Iceberg lettuce shredded
   • Pickled red cabbage

   Instructions

   • In a small bowl add the prawns, sprinkle over the cajun seasoning and grate over the zest of 1 lime. Stir and then pop to one side to marinade whilst you prep the accompaniments (give them at least 5 minutes to sit).
   • Next put the ingredients for the avocado cream in a food processor, whizz til smooth and pop into a bowl.
   • Next chop the vegetables for the salsa (red onion, spring onion, tomatoes and coriander). Pop the chopped vegetables into a large bowl with the black beans and sweetcorn. Add the lime juice and salt. Stir and pop the bowl to one side.
   • Now you are ready to cook. Take a large frying pan, spray with 1kal and then add the prawns in a single layer. Season with salt and pepper and cook on 1 side for 2 minutes. Then spray again with 1kal, flip and fry for another 2 minutes on the other side until cooked through.
   • Take the prawns off the heat and pop into a bowl.
   • Get everything ready on the table or bench, I like to set out a little production line so we can make our own tacos. Pop the lettuce in one bowl and the pickled red cabbage in another.
   • Warm the tortillas (in the oven or microwave).
   • Assemble – I like to add a little avocado cream to the base, top with lettuce and red cabbage, then the salsa, then the prawns and then a little more avocado cream.
   • Enjoy!