Healthy King Prawn Curry

Healthy king prawn curry is a delicious low calorie, low fat curry. It’s just as tasty as the traditional king prawn curry recipe but I’ve used a healthy way of cooking curry to make it waistline friendly! 

Healthy King Prawn Curry Main

What Makes This A Healthy King Prawn Curry Recipe?

Folks you should know straight away that my healthy king prawn recipe removes EIGHT tablespoons of vegetable oil (that is a whopping 960 calories!) from a recipe I used to use and replaces it with ONE tablespoon (120 calories).

Hence, compared to that (which was a standard king prawn curry recipe) this IS a HEALTHY king prawn curry recipe.

Now don’t get me wrong because small amounts of healthy oils, like olive oil, coconut oil etc. do contain essential healthy fats that our bodies must have.

But not eight tablespoons of vegetable oil in one meal!!

This delicious, healthy king prawn curry recipe is low in calories and low in fat but just as tasty (and better for you) than the traditional Indian recipe.

Anyway, back to this new healthy king prawn curry recipe.

Where did the inspiration for it come from?

Well, when I asked my closest friends last weekend what recipes they liked most here on the Neil’s Healthy Meals, there was a unanimous agreement and that was the curry recipes.

So here for them, as well as for you, is my reduced fat, low calorie but certainly NOT reduced taste in anyway, delicious, nutritious and I’m running out of words to describe it (breath Neil) healthy king prawn curry recipe. 🙂

Healthy King Prawn Curry Recipe Bottom

You know Lynne and I LOVE our curries.

I love making them and experimenting with the so many available different recipes, spices and flavours.

We try and have a healthy curry during the week, served with wholegrain rice, then on a Sunday, like with this recipe, I’ll make my naan breads as our Sunday treat. 🙂

Healthy King Prawn Curry
Prep Time
20 mins
Cook Time
40 mins
Total Time
1 hr
My delicious healthy king prawn curry recipe is low in calories and fat but just as tasty as the traditional Indian recipe.
Course: Dinner
Cuisine: Indian
Servings: 2
Calories: 231 kcal
  • 1 tbsp vegetable oil
  • ¼ tsp mustard seeds
  • ¼ tsp fenugreek seeds
  • ¼ tsp fennel seeds
  • ½ tsp cumin seeds
  • ¼ tsp onion seeds
  • ¼ tsp carom seeds
  • 2 large onions chopped
  • 1 tbsp ginger and garlic paste
  • ½ tsp turmeric powder
  • ¼ tsp mild red chilli powder
  • ½ tsp salt
  • 8 tbsp tomato passata
  • 150 ml warm water
  • 200 g raw peeled and deveined king prawns
  • Pinch garam masala
  1. Heath the oil in a medium sized saucepan. Add the mustard seeds, fenugreek seeds, fennel seeds, cumin seeds, onion seeds and carom seeds and fry them until they crackle.
  2. Add the chopped onions and stir these into the spices, combining everything and keep stirring until the onions are soft. If the onions begin to stick at all, then add small amounts of the warm water.
  3. Add the ginger and garlic paste, turmeric, red chilli powder and salt and continue stirring for a couple of minutes.
  4. Add about 4 tablespoons of the warm water and continue stirring.
  5. Add the tomato passata and allow everything to simmer for 3 – 4 minutes.
  6. Using a food processor / blender blitz all of the onion mixture into a paste and then return the paste to a medium sized frying pan or suitable alternative over a low heat.
  7. Add the king prawns, the remainder of the warm water and a pinch of garam masala and cook the king prawns until they are pink and juicy, but be careful to not overcook them.
  8. Serve the prawns with rice, chapatti or naan bread.

Nutrition Facts
Healthy King Prawn Curry
Amount Per Serving
Calories 231 Calories from Fat 86
% Daily Value*
Total Fat 9.6g 15%
Saturated Fat 1g 5%
Cholesterol 126mg 42%
Sodium 1174.8mg 49%
Total Carbohydrates 20.7g 7%
Dietary Fiber 3.8g 15%
Sugars 8.1g
Protein 16.9g 34%
Vitamin A 11%
Vitamin C 91%
Calcium 11%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.

This delicious, healthy king prawn curry recipe is low in calories and low in fat but just as tasty (and better for you) than the traditional Indian recipe.

What’s your favourite kind of curry folks?

Finally today as its Thursday I like to link up with Amanda at Running with Spoons here to share with you what’s going on over there!

See you Sunday! 😀

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Healthy king prawn curry is a delicious low calorie, low fat curry. It's just as tasty as the traditional king prawn curry recipe but I've used a healthy way of cooking curry to make it waistline friendly!


  1. i definitely like your version better! and i think olive oil or grapeseed oil would be even better, yes? looks fab!
    lindsay recently posted…Refuel with Real Food! Nutty Chocolate Mesquite Cookies {Dairy Free Option}My Profile

    • says:

      Thanks Lindsay. 🙂

      Definitely either olive oil or grapeseed oil would be fine with this recipe, just not the sort of quantities that the original recipe I used to use had 😉

  2. Alex and I so could not plan out what we eat every week. We hardly know which days we will be eating together, much less the meals involved. Sometimes we’ll think ahead, but that is rare.
    WTF do they put that much extra veg oil in there for? WHAT DOES THAT ACCOMPLISH?
    Susie @ SuzLyfe recently posted…Quarter Blog Life Crisis Re: Blogging Industry (Thinking Out Loud)My Profile

    • says:

      I know, I guess it can be really difficult to plan ahead if you don’t know when you will be able to eat together. Lynne and I are lucky as we do both generally know by the end of the week what’s happening in the next. But you should see me if I have to change the weekly plan, NOOOOOO!!! (tantrum) 😉

      Exactly, all that vegetable oil, removing it actually improved the flavour!

  3. I so love King Prawn Curry – but never attempted making my own! My mom makes a killer version AND – this reminds me of hers! Loving all those spices in seed form in this, Neil – you did a fantastic job!

    • says:

      Thank you Shashi!

      Oh, I so love the sound of your mom’s King Prawn Curry Shashi. Don’t you find that each and every individual curry recipe has its own authentic taste? I bet hers is AMAZING!

      I have a whole cupboard filled with packets and packets of seeds and spices, I just love experimenting with the different combinations. 🙂

  4. Hi, Neil! This is the first time I’m stopping at your blog (found you in Amanda’s linkup and the picture caught my eye). This dish looks so delicious! And perfect for a chilly winter day like the one I’m experiencing today. I love that you reduced the oil BY SO MUCH! I had no idea that that much oil typically goes into that dish….a bit ridiculous! Thanks for sharing…look forward to seeing more of your creations soon!

    • says:

      Hi Meg, thank you so much for stopping by and I’m so glad you liked my recipe! 🙂

      It definitely is a perfect dish for cold winters day, it goes down well frequently here in Scotland.

      I look forward to sharing much more with you. Love Amanda’s blog!

  5. I cannot remember the last time I made a curry! Thanks for reminding me what I have been missing out on Neil – I must make this recipe. It looks so comforting and warming… ideal for the rainy weather here in Australia!
    Thalia @ butter and brioche recently posted…Persian Meringue Nests with Rhubarb CurdMy Profile

    • says:

      Hi Thalia, thank you for your comments on my recipe! 🙂

      My parents are in Australia at the moment visiting my family in Melbourne. I hope to come out there, for a third time next year, but I’ve never to been to Brisbane. (Yet) 😀

  6. Neil, this looks wonderful! What a warm-your-heart little dish!!!
    Suzy @ The Mediterranean Dish recently posted…Homemade chocolate with champagne and brandyMy Profile

    • says:

      Oh thank you Suzy. 🙂 Its a recipe that warms your heart and puts a great big smile on your face too! 😀

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