Bubbling, cheesy baked prawns at 510 calories. Prawns in a rich tomato sauce topped with mozzarella and Parmesan.
Parmesan Prawns brings together tender prawns and a rich, herby tomato sauce under a golden, bubbling layer of mozzarella and Parmesan. It is the kind of dish that feels like a genuine indulgence, and at 510 calories and 10 WW Classic Points per serving, it is best saved for when you want to treat yourself to something special. Serve it as a hearty main or split as a shared starter.
Recipe Info
Serves: 2 | Prep Time: 10 minutes | Cook Time: 25 minutes | Calories per serving: ~510
Nutrition per Serving (Estimated)
Protein: 59g | Fat: 24g | Carbohydrates: 10g | Fiber: 1.3g
WW Classic Points: Approximately 10 points per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 30ml / 1 fl oz olive oil, divided
- 80g / 3oz onion, finely chopped
- 2 garlic cloves, peeled and finely chopped
- 900g / 2 lb raw prawns, shelled and deveined
- 225g / 8oz prepared tomato sauce or passata
- 1/4 teaspoon dried oregano, or 3/4 teaspoon fresh, finely chopped
- 1 tablespoon fresh basil, finely chopped
- Salt and freshly ground black pepper, to taste
- 225g / 8oz mozzarella cheese, shredded
- 20g / 0.75oz Parmesan cheese, grated
Instructions
- Preheat the grill. Turn on the grill or broiler to heat.
- Cook the onion. Heat 1 tablespoon of the olive oil in a frying pan over medium heat. Saute the onion until golden, about 5 minutes. Add the garlic and saute for 1 further minute.
- Cook the prawns. Add the prawns to the pan and saute for 3 minutes, until just starting to turn pink. Remove from the pan and transfer to a baking dish.
- Make the sauce. Heat the remaining olive oil in the same frying pan and add the tomato sauce or passata, oregano, and basil. Simmer for 15 minutes, allowing the sauce to thicken. Season with salt and pepper.
- Assemble. Pour the sauce evenly over the prawns in the baking dish. Scatter the shredded mozzarella over the top, followed by the grated Parmesan.
- Grill. Place under the hot grill until the cheese is bubbling and golden, about 5 to 7 minutes. Watch closely to prevent burning.
- Serve. Serve immediately, straight from the dish.
Serving Suggestions
- Serve with a large, crisp green salad to balance the richness of the dish
- A slice of crusty whole-grain bread is perfect for mopping up the sauce
- Pair with steamed broccoli or a simple side of roasted zucchini
- Garnish with extra fresh basil leaves just before serving
- Serve as a shared starter for four rather than a main for two if a lighter portion is preferred
Tips and Variations
- Watch the prawns closely while sauteing, as they cook quickly and will finish cooking further under the grill.
- Reduced-fat mozzarella can be used in place of full-fat for a somewhat lighter result, though the flavor will be slightly less rich.
- Fresh basil added at the end, after grilling, gives a brighter, more vibrant herbal note than basil cooked into the sauce alone.
- For a spicier version, add a pinch of dried chilli flakes to the tomato sauce while it simmers.
- This dish makes a satisfying shared appetizer for a dinner party, served with crusty bread for dipping.
Why This Recipe Works
Sauteing the prawns briefly before they go under the grill ensures they are cooked through without becoming rubbery, since the additional time under the grill is largely for melting and browning the cheese rather than fully cooking the seafood. Simmering the tomato sauce separately for 15 minutes concentrates its flavor before it meets the prawns, giving the finished dish a depth that a quickly assembled sauce could not achieve. The combination of melted mozzarella and grated Parmesan on top delivers the gooey, golden finish that makes this dish feel like a genuine celebration.
Storage and Reheating
Store cooled Parmesan Prawns in an airtight container in the refrigerator for up to 2 days. Reheat in a 180C oven for 10 to 12 minutes until warmed through and the cheese is melted again. Not recommended for freezing due to the cheese and prawn content.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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