Prawn Curry

Last updated on: March 12, 2026

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This prawn curry is warm, saucy, lightly spiced and genuinely satisfying — the kind of meal that feels indulgent but still fits nicely into a high-protein, healthy eating plan.

It’s ready in about 30 minutes, uses basic supermarket ingredients, and only needs one pan. No faff. No nonsense.

Each serving delivers around 22 g of protein for roughly 215 calories with prawns doing the heavy lifting on the protein front. They cook in minutes, stay juicy, and don’t need hours of simmering like meat curries do. Ideal.

This prawn curry recipe suits busy weeknights, lazy Sundays, or nights when chicken has officially bored you to tears. All you’ll need is a large frying pan, a hob, and about half an hour between “I’m starving” and “this is excellent”.

Why You’ll Love This High-Protein Recipe

• High in protein – roughly 22 g per serving from lean, juicy prawns.

• Under 30 minutes from chopping board to bowl.

• One pan = minimal washing up (always a win).

• Light but satisfying – filling without feeling heavy.

• Easy to adjust the heat for kids, spice-lovers, or anyone in between.

• Great intro to seafood curries if you’re usually a bit wary.

Key Ingredients

Coconut oil. Just a tablespoon adds subtle richness and helps carry the spices without overpowering the dish.

Onion. The backbone of any good curry. Cooking it slowly builds sweetness and depth — don’t rush this bit.

Ginger & garlic. The flavour power couple. Fresh, punchy and absolutely non-negotiable.

Green chilli. Gentle heat with fresh flavour. One for warmth, more if you’re feeling brave.

Chopped tomatoes. The saucy base that brings everything together and gives the curry its body.

Curry powder. A proper shortcut ingredient. One spoon, loads of flavour, zero spice-blending stress.

Brown sugar. Just enough to balance acidity and spice — you won’t taste sweetness, just harmony.

Prawns. The star of the prawn curry (obvs). Lean, high-protein, quick-cooking, and surprisingly filling.

Lemon juice. A final squeeze wakes the whole dish up. Don’t skip it.

How To Make This Prawn Curry

Gently cook the chopped onion in coconut oil over a low heat until soft and translucent. Don’t rush this stage — slow-cooked onions create the flavour base of the curry and add natural sweetness to the sauce.

Stir in the chopped garlic, ginger and green chilli. Cook for a couple of minutes until fragrant, keeping the heat low so nothing catches. This is where the curry starts to smell properly good.

Add the chopped tomatoes, curry powder, salt and brown sugar. Stir well, then let the sauce simmer until thickened and rich, scraping the bottom of the pan to lift all that flavour into the sauce.

Add the prawns to the sauce and gently simmer for a few minutes until they turn pink and are just cooked through. Prawns cook fast, so avoid overdoing it — tender and juicy is the goal.

Finish the curry with a squeeze of fresh lemon juice and scatter over coriander and sliced chilli. This final hit of freshness lifts the whole dish and balances the richness of the sauce.

Serving & Storage

To Store

Cool completely and store in an airtight container in the fridge for up to 2 days.

To Reheat

Reheat gently in the microwave or on the hob until just hot. Prawns hate being overcooked, so go easy.

To Freeze

Yes, it freezes well — though texture is best if eaten fresh. Defrost fully before reheating.

Serving Suggestions

• Basmati rice or wholegrain rice

• Naan or chapatis

• Cauliflower rice for a lower-carb option

• Extra lemon wedges and fresh coriander on top

Variations & Tips

• Make it creamier: Stir through 50–100 ml coconut milk at the end.

• Boost the protein: Add extra prawns or stir in some cooked lentils.

• Milder version: Skip the chilli and use a mild curry powder.

• More heat: Extra chilli or a pinch of chilli flakes will do the job.

• Veg boost: Spinach or peas stirred in at the end work brilliantly.

FAQ

Can I use frozen prawns?

Yes — just defrost them fully first and pat dry. Easy.

Is this curry spicy?

Medium as written, but totally adjustable. You’re in charge.

Can I make it creamy without coconut milk?

A spoon of Greek yoghurt stirred in off the heat works well.

Quick And Easy Prawn Curry

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5 from 3 reviews

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One-pan high-protein prawn curry packed with flavour, protein and minimal effort. Ideal midweek dinner.

• Total Time: 35 mins
• Yield: 3 1x

Ingredients

Units MUS Scale 1x2x3x

• 1 tbsp coconut oil
• 1 onion, chopped
• 10 g ginger, chopped
• 10 g garlic, chopped
• 1 green chilli, chopped
• 400 g chopped tomatoes
• 1 tbsp curry powder
• 1/2 tsp brown sugar
• 1/2 tsp salt
• 400 g shelled and deveined prawns
• juice of half a lemon

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Instructions

Heat the coconut oil in a large frying pan on a low heat and cook the onion for 10 minutes until fragrant and golden brown.

Add the ginger, garlic and chilli and cook for 2 minutes more.

Add the chopped tomatoes, curry powder, salt, sugar and simmer for 10 minutes.

Add the prawns and lemon juice and simmer for around 5 minutes until the prawns are cooked through.

Serve

• Author: Scott Baptie
• Prep Time: 5 mins
• Cook Time: 30 mins
• Category: Fish
• Method: Hob
• Cuisine: South Asian

Nutrition

• Serving Size: 1
• Calories: 215
• Fat: 7g
• Carbohydrates: 16g
• Protein: 22g

If you liked this Prawn Curry, try these:

Prawn Linguini. Smoky, spicy chorizo meets juicy prawns in a 20-minute, high-protein pasta that tastes like a holiday in your mouth. Tossed with garlic, chilli, and juicy cherry tomatoes, this prawn linguini is loud, proud, and ready to devour.

Chicken Jambalaya – A one-pot wonder loaded with bold Cajun flavours. Easy, hearty, and downright tasty.

Thai Sweet Potato Fish Cakes – Crispy, golden patties with a zingy Thai twist. Perfect for starters or snack attacks.

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