Lunch

Prawn and Courgette Ribbon Salad with Feta and Mint

Name: Prawn and Courgette Ribbon Salad with Feta and Mint
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 150 g Cooked prawns, peeled; 200 g Courgette; 60 g Frozen peas; 25 g Feta; 10 g Pine nuts; 8 g Olive oil; Juice of half a lemon Lemon juice; Half a red chilli, finely chopped Fresh red chilli; A handful, torn Fresh mint; To taste Salt

Salted courgette ribbons with prawns, peas, feta and toasted pine nuts in a lemon and chilli dressing. 42 g of protein.

Calories: 419kcal
Protein: 42g
Fat: 23g
Carbs: 12g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Milk
Crustaceans

Pine nuts are seeds and are not on the UK list of tree nuts, though people with nut allergies are often told to avoid them.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cooked prawns, peeled150 g
Cooked weight, as sold chilled.
Courgette200 g
Two small ones. Peel them into ribbons with a vegetable peeler and stop when you reach the seedy core.
Frozen peas60 g
Feta25 g
Pine nuts10 g
Olive oil8 g
Lemon juiceJuice of half a lemon
Fresh red chilliHalf a red chilli, finely chopped
Fresh mintA handful, torn
SaltTo taste

Method

Boil the peas for two minutes, drain and run them under the cold tap.
Peel the courgettes into ribbons, salt them in a colander and leave them for five minutes, then pat dry with kitchen paper.
Toast the pine nuts in a dry pan until they colour, shaking it so they do not catch.
Whisk the oil, lemon and chilli together, toss the ribbons, peas and prawns through it, then add the feta, mint and pine nuts.

Worth knowing

Salting the ribbons first stops the salad going watery. Skip it and there is a puddle in the bowl within ten minutes.
Pine nuts are 69 kcal for the 10 g here. They are not a tree nut in allergen terms, so the salad suits someone avoiding nuts.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.