Extra Virgin Olive Oil Tiger Prawns

Another great Mediterranean diet recipe using Mororro Gold extra virgin olive oil.

Updated July 20th 2023

Extra Virgin Olive Oil As Part Of Your Mediterranean Diet

The Mediterranean diet has long been praised for its health benefits, with extra virgin olive oil (EVOO) a cornerstone of this amazing diet, recognised as the best olive oil thanks to its abundance of polyphenols. These compounds are known for their powerful antioxidant properties that protect the body against free radicals, which can contribute to disease and aging.

Research has shown that the consumption of extra virgin olive oil (EVOO) as a part of a Mediterranean diet can reduce the risk of heart disease, stroke, and type 2 diabetes. Additionally, it has been linked to improved brain function, decreased inflammation, and a lower risk of certain cancers. If you’re looking to improve your health and incorporate a healthy fat into your diet, extra virgin olive oil (EVOO) is a delicious and nutritious choice.

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Tiger Prawns & Olive Oil Recipe


  • 8 tiger prawns
  • 1/4 cup quinoa
  • 1/2 red capsicum
  • 1 celery stalk
  • 1 spring onion
  • 1/2 punnet baby tomato
  • 2 tsp extra virgin olive oil
  • 1 tsp sweet chilli sauce


  1. Sear prawns in a little extra virgin olive oilover medium heat until they turn pink and remove from pan.
  2. Combine quinoa in saucepan with 2 cups of water. Boil and cook until water is absorbed and quinoa is clear.
  3. Stir in remaining ingredients, including the cooked prawns, and serve
  4. Drizzle with extra virgin olive oil

An Ideal Companion To Extra Virgin Olive Oil

Tiger prawns are shellfish that look a lot like large shrimp but have an extra set of claws on their feet. It is not unusual to consume shrimp and prawns, and these two terms are often used interchangeably and incorrectly. Tiger prawns and shrimp are both 10-footed crustaceans. Both of these sea creatures live in freshwater and saltwater environments. If you are not looking closely, you might think shrimp are just baby prawns since shrimp are small and prawns are big.

Although they resemble shrimps in flavour and can be used to make similar dishes, prawns nutrition is slightly different from that of shrimp. Many different types of prawns are produced and consumed worldwide, so freshwater and saltwater varieties are both popular. The foods prawns have eaten, where they live and whether they’re wild or farmed can influence their nutrition. Based on such factors, essential nutrients can differ.

For instance, the protein content of a cold-water prawn and a giant freshwater prawn can range from 16 percent to over 21 percent, respectively. Despite this variation, a 100-gram serving of prawns meets about 32 to 39 percent of the RDA for protein, depending on whether you’re a man or a woman. Regardless of such nutritional differences, the calories in prawns are low, with approximately 68 to 76 calories per 100 grams.

One hundred grams of raw tiger prawns, which are equal to about four to five medium to large peeled prawns, contain several vitamins:

    • 4 to 5 percent of your recommended dietary allowance (RDA) for thiamin (vitamin B1)

    • 47 percent of your RDA for vitamin B12

    • 71 to 95 percent of your RDA for vitamin E, depending on whether you’re a man or woman

    • 11 percent of your RDA for calcium

    • 11 to 18 percent of your RDA for iron, depending on whether you’re a man or woman

    • 33 percent of your RDA for phosphorus

    • 9 percent of your RDA for potassium

    • 16 to 21 percent of your RDA for zinc, depending on whether you’re a man or woman

    • 12 percent of your RDA for copper

    • 21 to 27 percent of your RDA for selenium, depending on whether you’re a man or woman

Tiger Prawns vs. Shrimp

If you live in the United States, you’re a lot more likely to encounter shrimp than prawns. In fact, shrimp is the most popular type of seafood eaten in North America. Americans don’t eat too much seafood, but when they do, shrimp accounts for half of the seafood products they eat. Prawns are more popular in the United Kingdom and Australia. Just as prawns are sometimes called shrimp in the United States, people in England and Australia often call shrimp prawns.

Tiger Prawn Salad With Extra Virgin Olive Oil

This warm salad is packed with juicy prawns, making it a lean and delicious dinner idea that is super easy to whip up any night of the week.

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