One-pan roasted Mediterranean prawns and vegetables.

A delicious one-pan Mediterranean prawns and vegetables dish is the perfect solution for a flavourful, low-effort dinner. This quick mid-week meal is ready in 30 minutes and makes clean-up a breeze. By choosing seasonal veg and using frozen prawns, you can keep the cost down while enjoying a vibrant, heart-healthy meal packed with lean protein. 

Ingredients

• 500 g asparagus – tough ends removed 
• 10-12 cherry tomatoes 
• 1 courgette – sliced 
• 1 red onion, halved and thickly sliced 
• 500 g large prawns – peeled 

For the dressing: 

• 1 tsp fresh grated ginger 
• 4 tbsp extra virgin olive oil 
• 1 tbsp apple cider vinegar 
• 1 tsp ground cumin 
• ½ tsp ground turmeric 
• 1 tsp salt 
• 1 clove crushed garlic (more if you love garlic) 
• ½ tsp ground black pepper 
• Optional: 1 small red finger chilli – seeds removed and finely chopped 

To serve: 

• Fresh chopped parsley 
• Drizzle of lemon juice 

How to make it:    

1. Preheat Oven: Preheat oven to 200°C / 180°C Fan / Gas mark 6. 
2. Make Dressing: Mix all the dressing ingredients in a bowl and whisk together. 
3. Prep Vegetables: Place the vegetables (asparagus, tomatoes, courgette, red onion) on a large roasting pan. Pour half of the dressing on top, and work with your hands to ensure all the veggies are well coated. Spread the veggies out in one layer. 
4. First Roast: Bake the vegetables in the heated oven for 10–12 minutes. 
5. Prep Prawns: Meanwhile, in a large bowl, add the prawns. Pour on the remaining dressing to cover the prawns. 
6. Second Roast: Remove vegetables from the oven. Push the vegetables into one half of the pan, add the prawns to the other half, and spread them out evenly. Place the pan back in the oven. Cook for a further 5 minutes. 
7. Serve: Squeeze some fresh lemon juice and sprinkle with parsley. 

Optional: serve with brown rice or quinoa for a more substantial meal. 

Why your body will thank you: 

This quick, Mediterranean-style dish is a nutritional powerhouse, rich in fibre and lean protein, supporting a healthy weight: 

• Lean Protein:  Prawns are a great source of lean protein, which makes them a great alternative to meat, especially since processed meat could increase breast cancer risk. We recommend choosing organic prawns or Aquaculture Stewardship Council (ASC) to avoid pesticides. 
• Fibre and Antioxidants:  Asparagus, tomatoes and courgettes are all non-starchy vegetables that are rich in carotenoids. Not only is there strong evidence that a diet rich in vegetables and fruits can help to reduce breast cancer risk, but eating non-starchy vegetables and carotenoid-rich vegetables may also decrease the risk of breast cancer.   

Your turn: 

Make this one-pan roasted Mediterranean prawns and vegetables, snap a picture, and share it with us on social media @breastcanceruk. We love seeing your creations! 

And if you enjoyed this recipe, you’ll love our free e-book, Organic Flavours, packed with more wholesome, organic recipes. Download it today and start exploring new ways to nourish your body. What are you waiting for? Get cooking.