Garlic Prawns with White Wine & Parsley

Garlic prawns are one of those dishes that feel fancy but come together in minutes. This version uses white wine to create a light, fragrant sauce that clings to plump prawns without drowning them. It's the kind of meal that works for a quick weeknight dinner or when you want to impress someone without spending hours in the kitchen. The secret is high heat, good quality prawns, and not overthinking it.

Ingredients

• 500g raw king prawns, peeled and deveined (tails on)

• 4 cloves garlic, thinly sliced

• 1 red chilli, finely chopped (optional)

• 125ml dry white wine

• 2 tbsp extra-virgin olive oil

• 30g butter

• Juice of ½ lemon

• Large handful fresh flat-leaf parsley, roughly chopped

• Salt and black pepper to taste

• Crusty bread or pasta, to serve

Method

1. Prep the prawns: Pat prawns dry with kitchen paper. Season with a pinch of salt and pepper. Dry prawns sear better and won't make your pan watery.

2. Heat the pan: Warm olive oil in a large frying pan over medium-high heat. You want it hot but not smoking.

3. Cook the garlic: Add sliced garlic (and chilli, if using) and sauté for 30–60 seconds until fragrant but not browned. Burnt garlic tastes bitter, so keep it moving.

4. Sear the prawns: Add prawns in a single layer and cook for 1–2 minutes per side until they turn pink and opaque. Don't overcrowd the pan - work in batches if needed.

5. Deglaze with wine: Pour in white wine and let it bubble for 2–3 minutes, reducing slightly. Scrape up any browned bits from the bottom of the pan - that's flavour.

6. Finish with butter and lemon: Drop in the butter and swirl the pan until it melts into the sauce. Squeeze in lemon juice and toss to coat the prawns. Taste and adjust seasoning.

7. Add parsley: Toss through fresh parsley just before serving. It should wilt slightly but stay bright green.

8. Serve immediately: Spoon prawns and all that garlicky sauce over crusty bread, or toss with linguine or orzo. Don't let this sit - prawns go rubbery when overcooked or reheated.

Serving Suggestions

• Serve with sourdough to mop up every drop of sauce

• Toss with pasta (linguine or spaghetti work beautifully)

• Add cherry tomatoes in step 5 for extra sweetness and acidity

• Swap parsley for fresh basil or dill for a different flavour profile

The Recipe's Health Benefits

• Prawns: One of the leanest sources of protein available, prawns are rich in selenium, vitamin B12, and omega-3 fatty acids. They support thyroid function, energy production, and brain health. Despite their reputation, prawns are low in saturated fat and contain astaxanthin, a powerful antioxidant that gives them their pink colour and supports skin health and cellular protection.

• Garlic: Contains allicin, a sulphur compound with antimicrobial and anti-inflammatory properties. Regular garlic consumption has been linked to cardiovascular health and improved immune function.Slicing garlic and letting it sit for a few minutes before cooking maximises allicin production.

• Extra-Virgin Olive Oil: Rich in monounsaturated fats and polyphenols that support brain health, reduce inflammation, and protect against oxidative stress. It's one of the cornerstones of Mediterranean diets associated with longevity and cognitive preservation.

• White Wine: While most of the alcohol cooks off, the acidity in white wine helps balance richness and adds depth to the sauce. The polyphenols in wine - particularly resveratrol - have been studied for their potential cardiovascular and anti-ageing properties, though the amounts here are modest.

• Parsley: Often dismissed as a garnish, parsley is actually nutrient-dense - high in vitamins K, C, and A, plus flavonoids that support detoxification and reduce oxidative stress. It's particularly rich in apigenin, a compound being researched for neuroprotective effects.

• Lemon: Provides vitamin C for immune support and collagen synthesis. The acidity brightens flavours and aids digestion by stimulating enzyme production.

Product Spotlight

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