Lunch

Prawn Egg-Fried Rice with Peas

Name: Prawn Egg-Fried Rice with Peas
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 150 g Raw king prawns, peeled; 150 g Cooked white rice; 2 large, about 110 g Egg; 60 g Frozen peas; 30 g Spring onion; 1 clove, about 3 g Garlic; 1 tbsp (15 g) Tamari; 6 g Rapeseed oil; A good grind Black pepper

Cold rice fried in a hot pan with king prawns, two eggs and peas, seasoned with tamari. 49 g of protein for 586 kcal.

Calories: 586kcal
Protein: 49g
Fat: 18g
Carbs: 52g

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

Allergens

Eggs
Crustaceans
Soya

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

Raw king prawns, peeled150 g
Raw peeled weight. Cooked prawns are denser per gram, about 85 kcal and 20 g protein.
Cooked white rice150 g
Cold and a day old. The grains need to be dry and separate to fry. Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Egg2 large, about 110 g
Frozen peas60 g
Spring onion30 g
Garlic1 clove, about 3 g
Tamari1 tbsp (15 g)
Rapeseed oil6 g
Black pepperA good grind

Method

Get the pan as hot as it goes. Fry the prawns in half the oil for two minutes until pink and curled, and tip them onto a plate.
Add the rest of the oil, the garlic and the white of the spring onion, then the rice. Press it into the pan and leave it thirty seconds before stirring, so some of it crisps.
Push the rice to one side, pour the beaten eggs into the gap and let them set for a moment before breaking them up and folding them through the rice.
Add the peas, prawns and tamari, toss for a minute until everything is hot, and finish with the spring onion greens and pepper.

Worth knowing

A wok is better than a frying pan and a frying pan is better than a saucepan, but the real requirement is heat. A crowded warm pan makes rice porridge.
Two eggs and the prawns put 49 g of protein in what is usually a side dish. Tamari rather than soy keeps it without gluten; ordinary soy sauce changes the flag and nothing else.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 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.