Prawns (Shrimp)

Prawns (Shrimp): Nutrition, History and Cooking Guide

Prawns and shrimp — the distinction being primarily size and regional terminology rather than biological — are crustaceans of the order Decapoda and among the most widely consumed seafood globally. The North Atlantic prawn (Pandalus borealis) is the cold-water species familiar as the small, sweet-flavoured pink prawn of Scandinavian and British cooking — served on smørbrød in Denmark, on avocado prawn cocktail in Britain, and used extensively in Swedish husmanskost. The larger warm-water tiger prawns, king prawns, and black tiger prawns (Penaeus monodon and related species) dominate Asian cooking and global aquaculture. Prawn farming — primarily in Southeast Asia, India, and Latin America — is one of the world's largest aquaculture sectors, though it has faced significant criticism for environmental impacts including mangrove destruction. Choosing prawns from certified sustainable sources (ASC or organic) is important. In Britain, the prawn cocktail — prawns in Marie Rose sauce on a bed of lettuce — was the defining starter of 1970s dinner party culture and remains a well-loved preparation.

Nutritional Value of Prawns

Prawns provide 71 kcal and 13.6 g of protein per 100 g, with just 1 g of fat — among the leanest seafood available. They are an excellent source of zinc, selenium, iodine, B12, and phosphorus. Though low in fat overall, the limited fat they contain is predominantly omega-3. Prawns contain cholesterol but research consistently shows dietary cholesterol has minimal impact on blood cholesterol levels for most people.

Health Benefits of Prawns

Prawns are a lean, nutritionally rich protein source with outstanding iodine content — iodine supports thyroid function and is deficient in many inland and developed-country diets. Selenium and zinc provide antioxidant and immune support. B12 contributes to neurological health. The lean profile makes prawns one of the most calorie-efficient seafood options available, excellent for those managing weight while maintaining good protein intake.

How to Select and Store Prawns

Fresh prawns should smell of the sea, feel firm, and show no blackening at the head. Frozen prawns are often superior to "fresh" prawns that have been defrosted — choose frozen and defrost at home for better quality. Refrigerate thawed prawns and use the same day. Buy raw rather than cooked where possible for better flavour and control in cooking.

How to Cook Prawns

Raw prawns cook in two to three minutes in a hot pan with oil and butter — just until they turn pink and curl. Do not overcook — overcooked prawns become rubbery. For a simple prawn dish: sauté with garlic, chilli, and lemon in butter, finish with parsley, serve with crusty bread. Prawns suit stir-fries, curries, pasta, risotto, tacos, and cocktail preparations. Butterflying prawns before grilling or barbecuing produces elegant results.