Cooking a healthy, high-protein meal doesn’t have to be complicated! This simple recipe uses whole foods and is perfect for a quick, nutritious dinner. With juicy prawns, fresh vine tomatoes, and creamy feta, it’s a flavorful dish that comes together in just 25 minutes. Perfect for those busy weeknights when you want something healthy and satisfying without spending hours in the kitchen.
Ingredients
- 300g prawns, peeled and deveined
- 4-5 vine tomatoes, chopped
- 1 lemon, zest and juice
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 tsp Italian seasoning
- Salt & pepper to taste
- 100g feta cheese, crumbled
Instructions
- 1. Prepare the Prawns:
Preheat your oven to 200°C (392°F).
In a large bowl, combine the prawns with olive oil, minced garlic, Italian seasoning, salt, and pepper. Toss to coat evenly. - Assemble the Dish:
Spread the chopped vine tomatoes evenly in a baking dish.
Place the seasoned prawns on top of the tomatoes.
Drizzle the dish with lemon juice and sprinkle the lemon zest over the top.
Crumble the feta cheese evenly over the prawns and tomatoes. - Bake the Dish:
Bake in the preheated oven for 15-20 minutes, or until the prawns are cooked through and the tomatoes are soft and bursting with flavour. - Serve:
Serve the baked prawns and tomatoes over a bed of cooked quinoa for a complete, balanced meal. Garnish with fresh herbs if desired.
For step-by-step video instructions, check out the full recipe video here and see how easy it is to make this delicious high-protein dinner at home!
More Information
FAQs:
- 1. Can I use other proteins instead of prawns? Yes, this dish works well with chicken, fish, or even tofu if you prefer a plant-based option. Adjust the cooking time accordingly.
- 2. What if I don’t have feta cheese? You can substitute with goat cheese, ricotta, or even omit the cheese for a dairy-free version.
- 3. Can I use canned tomatoes? Fresh vine tomatoes are recommended for their flavor and texture, but in a pinch, canned tomatoes can work. Just drain them well before using.
- How do I know when the prawns are cooked? Prawns are cooked when they turn pink and opaque throughout. Be careful not to overcook them, as they can become tough.
Ingredient Substitutions:
- Oats: Use gluten-free oats if needed. Or try millet, buckwheat, or brown rice flakes instead.
- Yogurt: Opt for Greek or vegan yogurt based on your preference.
- Peanut Butter: Substitute with any nut butter you like.
Serving Suggestions:
- Use ricotta cheese instead of feta cheese for a milder, creamier alternative.
- Cherry tomatoes instead of vine tomatoes. They can be used whole or halved for a sweeter, more intense flavour.
- Substitute lime zest and juice for a slightly different citrus flavour.
Storage:
- Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently before serving.
Insider Tip
Feel free to experiment with different herbs and spices, like adding a pinch of chili flakes for some heat or swapping the Italian seasoning for a Mediterranean blend.
You can assemble the dish in the morning or the night before, then pop it in the oven when you’re ready for dinner. It’s a great way to save time on busy days.
If you prefer, bake the prawns and tomatoes in muffin tins or small ramekins for perfectly portioned meals. This method is also great for meal prep!
Baked Prawns in Tomatoes and Feta
Ingredients
- 300 g prawns peeled and deveined
- 4-5 vine tomatoes chopped
- 1 lemon zest and juice
- 2 tbsp olive oil
- 2 garlic cloves minced
- 1 tsp Italian seasoning
- Salt & pepper to taste
- 100 g feta cheese crumbled
Instructions
- Preheat your oven to 200°C (392°F).
- In a large bowl, combine the prawns with olive oil, minced garlic, Italian seasoning, salt, and pepper. Toss to coat evenly.
- Spread the chopped vine tomatoes evenly in a baking dish.
- Place the seasoned prawns on top of the tomatoes.
- Drizzle the dish with lemon juice and sprinkle the lemon zest over the top. Crumble the feta cheese evenly over the prawns and tomatoes.
- Bake in the preheated oven for 15-20 minutes, or until the prawns are cooked through and the tomatoes are soft and bursting with flavor.
- Serve the baked prawns and tomatoes over a bed of cooked quinoa for a complete, balanced meal. Garnish with fresh herbs if desired.
