Jamie Oliver 5 Ingredients Sticky Lemony Prawns

These Jamie Oliver 5 Ingredients Sticky Lemony Prawns are a fresh, zesty twist on your typical seafood dinner. With buttery courgettes, crunchy pistachios, juicy prawns, and lemony grains, this dish is a brilliant combination of textures and bold Mediterranean flavors. I made this on a warm night, and the aroma alone was enough to get everyone excited for dinner. (inspired by Jamie Oliver)

Ingredients Needed

• 2 courgettes, finely sliced into rounds
• 8 large raw shell-on king prawns, peeled (optional: leave heads and tails on)
• 30g shelled unsalted pistachios, chopped
• 2 lemons (1 juiced, 1 peeled into strips)
• 1 x 250g packet of cooked mixed grains

Optional:

• Olive oil
• Salt and black pepper

How To Make Jamie Oliver 5 Ingredients Sticky Lemony Prawns

1. Char the Courgettes: Heat a large non-stick frying pan over high heat. Add the courgette slices in a single layer (you’ll need to do this in batches). Cook just one side until charred—no flipping! Then transfer them all to a mixing bowl.
2. Prep the Prawns: Peel your prawns, leaving the heads and tails on for flavor and presentation, if you like. Run a knife along the back to devein and butterfly them. Toss the prawns with a little olive oil, salt, and pepper.
3. Dress the Grains: Add your packet of cooked grains to the bowl with the charred courgettes. Mix in the juice of one lemon and half the chopped pistachios. Season to taste—this is your zesty, nutty base.
4. Sear the Prawns: Lower the pan’s heat to medium-high. Add the prawns and lemon peel strips to the pan. Cook for 1 minute, then flip the prawns. Pour in the grain mixture, pressing it down around the prawns with your spatula. Let it cook for 3 minutes—it will absorb the prawn juices and get a bit crispy on the bottom.
5. Flip and Serve: Now for the dramatic part! Cover the pan with a large plate and carefully flip the dish out onto the plate. Don’t worry if it’s a bit rustic—it’ll still look and taste amazing. Scatter the rest of the pistachios on top and serve with lemon wedges.

Why I Love This Recipe

There’s so much going on in this dish—in the best way. The lemon brings brightness, the pistachios add crunch, and the grains soak up all the delicious prawn flavor. It feels nourishing yet light, and the colors on the plate are just beautiful. Plus, it’s all done in under 30 minutes.

Recipe Tips

• Char courgettes in batches: Don’t overcrowd the pan or they’ll steam instead of sear.
• Butterfly prawns for even cooking: It also helps them curl up beautifully.
• Don’t skip the lemon peel: It adds a citrusy pop that really wakes the dish up.
• Press the grains into the pan: This gives you those golden, toasty bits that are so good.
• Flip with flair: Even if it doesn’t come out perfectly, it’ll still taste incredible.

How To Store & Reheat Jamie Oliver 5 Ingredients Sticky Lemony Prawns

• In the Fridge: Let any leftovers cool, then store in an airtight container for up to 2 days.
• Reheating: Reheat in a pan over medium heat for 3–4 minutes. Be careful not to overcook the prawns—they just need to be warmed through.
• Freezing: Not recommended. The texture of prawns and grains suffers after freezing and thawing.

FREQUENTLY ASKED QUESTIONS

• Can I use frozen prawns?
  Yes, just thaw them thoroughly and pat dry before cooking.
• What mixed grains work best?
  Look for pre-cooked packets with quinoa, spelt, bulgur, or rice blends.
• Do I need to peel the lemon?
  Yes—those peels caramelize a bit in the pan and add incredible flavor.
• Is this dish good cold?
  Totally! It actually makes a great packed lunch the next day.
• Can I make this vegan?
  Swap prawns for grilled tofu or chickpeas and it still tastes amazing!

Nutrition Facts

• Calories: 548 kcal
• Fat: 31.5g
• Saturated Fat: 4.6g
• Protein: 21.7g
• Carbohydrates: 43.7g
• Sugars: 7.4g
• Fibre: 7.4g
• Salt: 1.3g

Try More Jamie Oliver 5 Ingredients Recipes:

• 5 Ingredients Sizzling Squid
• 5 Ingredients Pancetta Prawn Skewers
•  Ingredients Mussel Risotto