Ad
Get special offers, recipes, health news, PLUS our FREE seafood cooking guide!
Got it, thanks! Click here for your FREE seafood cooking guide & recipes e-booklet.

In the Kitchen with Vital Choice

Recipes • Seafood How-To Videos • Recipe Videos • Storage & Cooking Tips

Chef Recipe Videos

Spot Prawns with Greens, Beans, Feta, and Mint


Spot Prawns with Greens, Beans, Feta, and Mint

Thanks to its spinach, onions, tomatoes, and cannellini beans, this is one healthful meal.

Spinach is rich in antioxidants, and mint ranks even higher on that scale. Beans provide antioxidants and fiber, while helping moderate blood sugar.
 
Feta is very high in calcium (and sodium), and has many fewer calories (200 per 1/2 cup) than hard cheeses like cheddar or Parmesan.

To give the dish a smoky, faintly spicy edge, you can season the prawns a touch of paprika or smoked paprika powder.

Vital Choice spot prawns are harvested by hand off the coast of British Columbia, and flash frozen on board, for an incredibly fresh taste and firm texture.
 
Spot Prawns with Greens, Beans, Feta, and Mint
 
Pacific spot prawns (20 large or 12 jumbo)
1 red onion
15-oz. can cannellini beans
¼ oz fresh mint
½ cup feta cheese
5 oz. spinach
1 teaspoon paprika or smoked paprika powder (optional)
4 oz. grape tomatoes
 
Prep the ingredients
  1. Thaw the prawns*; remove the shells and tails.
  2. Preheat the oven to 400 degrees, and bring the prawns to room temperature.
  3. Halve, peel, and thinly slice 1 cup onion. Roughly chop the mint leaves. Drain and rinse the beans. Halve the tomatoes.
  4. Toss the prawns on a baking sheet with a drizzle of olive oil. Season with salt, pepper, and as much chili powder as you like.
*You can thaw the prawns either overnight in the refrigerator, or by placing them in a tightly sealed bag and immersing it in cool water for 20 to 30 minutes, until the prawns are flexible.
 
Cook the vegetables
  1. Heat a large drizzle of oil in a large pan over medium heat.
  2. Add the sliced onion and cook, tossing, for 4-5 minutes, until softened. Season with salt and pepper.
  3. Add the spinach to the pan along with a splash of water and toss for 2-3 minutes, until the spinach has wilted. Season with salt and pepper, to taste.
Cook the prawns; serve the dish
  1. Place the prawns in the oven for 4-7 minutes until just opaque.
  2. While the prawns cook, add the beans and tomatoes to the pan over medium heat. Toss for 2-3 minutes until heated through.
  3. When the prawns are ready, add them to the pan along with half the mint. 
  4. Season to taste with salt, pepper, and chili powder, as desired. Garnish with the feta and remaining mint leaves.
Nutrition per serving: Calories 472, Fat 15g, Sat. Fat 5g, Protein 37g, Carbs 40g, Sugar 5g, Sodium 1363mg, Fiber 14g
Check out these customer favorites

WHAT OUR CUSTOMERS ARE SAYING:

quote-icon Purchasing from Vital Choice is always seamless, and the fish is superior to everything else! We love Vital Choice! quote-icon

WHAT HEALTH & NUTRITION EXPERTS ARE SAYING:
quote-icon
Vitalchoice.com is my favorite source for wild Alaskan salmon, sablefish, sardines, and other fish rich in omega-3s... I can't tell you how many messages I get from people thanking me for recommending Vital Choice.
quote-icon
WHAT OUR CUSTOMERS ARE SAYING:
quote-icon
Simply put Vital Choice offers the best seafood and related products available. We have always recommended Vital Choice to clients, friends, and family. As health practitioners we value the sustainable practices and trust this company implicitly!
quote-icon
WHAT FOOD EXPERTS ARE SAYING:

quote-icon Without a doubt the best canned seafood I’ve ever tasted. quote-icon

WHAT HEALTH & NUTRITION EXPERTS ARE SAYING:
quote-icon
Unlike anything you've seen from the grocery store…I recommend Vital Choice—my personal favorite for delicious, fresh, healthy, and completely safe canned tuna and salmon.
quote-icon
WHAT THE MEDIA IS SAYING:
quote-icon
Vital Box captures the fresh-caught quality of succulent, sustainably harvested Alaskan salmon and northwest Pacific seafood by cleaning and flash-freezing it within hours of harvest.
quote-icon
WHAT OUR CUSTOMERS ARE SAYING:
quote-icon
I purchased for my brother (difficult to buy for) and he loved it!! He can’t stop raving about the fish! Thank you for quality!
quote-icon
WHAT THE MEDIA IS SAYING:

quote-icon The Best Places To Buy Seafood Online, Including Fresh And Frozen Fish quote-icon 

Find out what others are saying about Vital Choice Ad