Prawn and Onion in Tomato Sauce
Dietitian of Department of Health said, "Rich in protein and low in
fat, the prawn is a healthy kind of seafood. Cooking with particularly
flavoursome ingredients like tomato, garlic and onion can cut down on
the use of salt. Reduced salt intake helps maintain healthy blood
pressure. Use vegetable oils such as corn oil, peanut oil, canola oil
or olive oil. Avoid using coconut oil and palm oil which are high in
saturated fat."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (Serve 4)
| Large prawns | 4 (approx. 240 g) |
| Tomato | 1 medium (approx.130 g) |
| Garlic (crushed) | 1 tablespoon |
| Onion | 1 large (approx. 170 g) |
| Corn oil | 3 teaspoon |
| Shaoxing wine | 2 tablespoon |
Ingredients of marinade for prawns:
| Salt | 1/4 teaspoon |
| Sugar | 1/2 teaspoon |
| Cornstarch | 1/2 teaspoon |
| Shaoxing wine | 1 teaspoon |
| White pepper | pinch |
Seasonings for tomato sauce:
| Salt | 1/2 teaspoon |
| Sugar | 1 teaspoon |
| Cornstarch | 1 teaspoon |
| Shaoxing wine | 2 teaspoon |
| Water | 3 tablespoon |
Cooking Method:
| 1. | Rinse the prawns, remove the intestines, heads, legs, tails, shells and sharp parts. Cut the prawns open along the back, mix well with the marinade and let stand for about 30 minutes. |
| 2. | Rinse the tomato and cut into small chunks. Put them in a non-stick pan and cook until softened. Remove from the pan and discard the skin. Press into a paste with the help of a spoon; add the crushed garlic and other seasonings to make a tomato sauce. |
| 3. | Rinse, peel, and slice the onion. |
| 4. | Stir-fry the prawns in a non-stick pan with 1 1/2 teaspoons of oil for about 3 minutes. Set aside. |
| 5. | Heat the remaining oil until it sizzles, then toss and stir-fry the onion. Return the prawns to the pan and pour the wine down the side of the pan. Then add the tomato sauce and stir-fry until the prawns are well done and are ready to serve. |
Per serving:
| Energy (kcal) | 109 |
| Carbohydrate (g) | 8 |
| Protein (g) | 7 |
| Fat (g) | 5 |
| Sugar (g) | 4 |
| Sodium (mg) | 507 |
The energy and nutrient content are estimated according to information from
the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Elderly Health Service, Department of Health
Extract from CookSmart, Issue 21
