Linguine With Chilli Prawns

Continuing the search for delicious, ‘hearth healthy’ dishes that complement the many health benefits of Morocco Gold Extra Virgin Olive Oil.

Updated 6th July 2023

Why Moroccan Extra Virgin Olive Oil?

Moroccan extra virgin olive oil (EVOO) is gaining popularity amongst health conscious consumers and for good reason. This best olive oil is produced from the finest olives, grown in the lush and bountiful terrain of Morocco. With its rich flavor and numerous health benefits, it has quickly become a staple in many kitchens.

Extra virgin olive oil is an essential ingredient in many cuisines, and Moroccan olive oil is no exception. It has a distinct nutty flavor that is a perfect ingredient for salads, dips, and marinades. Not only is this oil delicious, but it is also rich in antioxidants and has anti-inflammatory properties. No wonder health-conscious consumers are turning to Moroccan extra virgin olive oil as a healthier alternative to other oils.

The demand for this best olive oil continues to grow, and this trend shows no sign of slowing down. Morocco Gold extra virgin olive oil is also the perfect companion to the Mediterranean diet which is also growing in popularity.

Moroccan Extra Virgin Olive Oil In The Mediterranean Diet

The Mediterranean diet has long been praised for its health benefits, with extra virgin olive oil (EVOO) recognised as one of the best olive oils for 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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Linguine and Tiger Prawns Recipe


  • 280g linguine pasta
  • 200g sugar snap peas, trimmed
  • 2 tbsp Morocco Gold extra virgin olive oil
  • 2 large garlic cloves, finely chopped
  • 1 large red chilli, deseeded and finely chopped
  • 24 raw king prawns, peeled
  • 12 cherry tomatoes, halved
  • Handful of fresh basil leaves
  • Mixed salad leaves and crusty white bread, to serve

Lime Dressing

  • 2 tbsp virtually fat-free fromage frais
  • Grated zest and juice of 2 limes
  • 2 tsp golden caster sugar


  1. To make the dressing, mix 2 tbsp virtually fat-free fromage frais, the grated zest and juice of 2 limes and 2 tsp golden caster sugar in a small bowl and season with salt and pepper. Set aside.
  2. Cook 280g linguine pasta according to the packet instructions. Add 200g trimmed sugar snap peas for the last minute or so of cooking time.
  3. Meanwhile, heat 2 tbsp extra virgin olive oil in a wok or big frying pan, toss in 2 finely chopped large garlic cloves and 1 deseeded and finely chopped large red chilli and cook over a fairly gentle heat for about 30 seconds without letting the garlic brown.
  4. Tip in 24 peeled raw king prawns and cook over a high heat, stirring frequently, for about 3 minutes until they turn pink.
  5. Add 12 halved cherry tomatoes and cook, stirring occasionally, for 3 minutes until they just start to soften.
  6. Drain the linguine pasta and sugar snap peas well, then toss into the prawn mixture.
  7. Tear in a handful of basil leaves, stir, and season with salt and pepper.
  8. Serve Linguine chilli prawns with mixed salad leaves drizzled with the lime dressing, and warm crusty white bread.

Why Choose Tiger Prawns?

The Mediterranean Diet has topped the list of the U.S. News and World Report Annual Ranking Of Diets for the fifth year in a row.

The ever-popular diet, with its emphasis on quality extra virgin olive oil, fresh fruit, vegetables and fish continues to out rank its rivals on this key barometer for wellness and nutrition. It was named best diet overall for 2022, in addition to best diet for healthy eating, best heart-healthy diet, best diet for diabetes, best plant-based diet and easiest diet to follow.  That’s a lot of wins!

The Mediterranean Diet is followed in the list by other popular dietary choices near the top of the hit parade: namely DASH, Flexitarian, MIND, TLC, Mayo Clinic, WW and Volumetrics.

U.S. News and World Report described the Mediterranean diet a “well-balanced eating plan” referencing research that suggests it could help prevent some chronic diseases and increases longevity.

One of the hallmarks of the Mediterranean diet is eating a variety of fish and other seafood. Here is another great recipe idea using prawns (shrimps) to boost your heart health.

Prawns As Part Of Your Mediterranean Diet

Because of their many nutritional benefits, prawns are considered by a variety of health experts to be among the healthiest foods in the world. Prawns are a great source of high quality protein, and provide some of the most important vitamins and minerals that make up a healthy diet. They are surprisingly low in calories and are made up of extremely healthy cholesterol. In fact, according to the American Journal of Clinical Nutrition, eating prawns is part of a heart healthy diet. And because they are common throughout the world, there are healthy prawn dishes within almost every style or type of cuisine.

Eating prawns regularly will provide the following nutritional benefits:

  • Eating prawns provides a complete protein, which means it includes all nine amino acids in the right proportion for the body to function properly. In fact, 100 grams of prawns contains about 25 grams of protein, approximately the same as a similar amount of chicken or beef.
  • Prawns are extremely low in calories. The same 100 grams of prawns contains only about 115 calories. Chicken contains about twice as much and beef three times as much.
  • While prawns contain higher than average amounts of cholesterol, they do not lead to higher cholesterol levels in the body due to their healthy fat profile. This is because they contain almost three times more Omega 3 Fatty Acid than they do Omega 6 Fatty Acid. Studies have shown that foods with high amounts of Omega 3 are associated with reduced risk of heart attacks and lower blood pressure. In fact, the cholesterol contained in prawns is vital for a healthy diet.
  • Prawns are a great source of Vitamins B-6, B-12 and Niacin, which help the body produce energy, build muscle and replenish red blood cells.
  • Prawns contain significant amounts of iron, a mineral that is essential for the body to effectively distribute oxygen. And because it is in only a few types of food, iron deficiencies that cause severe exhaustion are surprisingly widespread, especially for women.
  • Prawns are a rich source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of Zinc, which is important to develop a healthy immune system
  • Eating prawns helps build strong bones because they contain phosphorous, copper and magnesium.

It is important to note that a small percentage of people have a strong allergy to prawns, so if you find that you react negatively you should immediately contact a doctor. The healthiest ways to cook prawns are to steam, boil, bake or grill them. And because of their relatively neutral taste profile, prawns make up the base protein in an extremely diverse set of healthy and tasty meals.

We hope you enjoy this healthy and tasty Linguine with Prawns and Olive Oil recipe.

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