Recipes › Main Course › Italian Grilled Prawns Recipe

Italian Grilled Prawns Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian grilled prawns recipe showcases succulent large prawns kissed by fire and finished with garlic, lemon, and fresh herbs. It's a quick-cooking, protein-rich main course that captures the essence of Mediterranean coastal cuisine while delivering exceptional nutritional value for fitness-focused diners. Perfect as a standalone dish or served over a bed of arugula.

Ingredients

• 1.2 kg (2.6 lbs) large prawns, peeled and deveined
• 60 ml (4 tablespoons) extra virgin olive oil
• 6 cloves garlic, minced
• 30 ml (2 tablespoons) fresh lemon juice
• 15 ml (1 tablespoon) balsamic vinegar
• 10 g (2 teaspoons) dried oregano
• 5 g (1 teaspoon) red pepper flakes
• 5 g (1 teaspoon) sea salt
• 3 g (½ teaspoon) black pepper
• 15 g (¼ cup) fresh flat-leaf parsley, chopped
• 8 g (1 tablespoon) fresh mint, chopped
• 1 lemon, cut into wedges for serving

Instructions

1. Pat the peeled and deveined prawns completely dry using paper towels. This ensures better browning and prevents steaming on the grill.

2. In a small bowl, whisk together olive oil, minced garlic, lemon juice, balsamic vinegar, oregano, red pepper flakes, salt, and black pepper.

3. Place prawns in a large bowl and pour the marinade over them, tossing gently to coat evenly. Let rest for 10 minutes at room temperature.

4. Preheat a cast-iron grill pan or outdoor grill to high heat (approximately 200°C or 400°F) for 5 minutes until very hot.

5. Working in batches to avoid overcrowding, place marinated prawns on the hot grill. Cook for 2 minutes without moving them until charred on one side.

6. Flip each prawn and cook for an additional 1-2 minutes until the second side is opaque and the internal flesh turns white throughout.

7. Transfer cooked prawns to a warm serving platter. Drizzle with any remaining marinade from the bowl.

8. Finish with fresh flat-leaf parsley and mint sprinkled over the top. Serve immediately with lemon wedges on the side.

Substitutions

• Substitute prawns with large scallops or firm white fish such as halibut or sea bass, adjusting cook time accordingly.
• Use ghee or avocado oil instead of olive oil for a different fat profile while maintaining the cooking method.
• Replace fresh lemon juice with lime juice for a different citrus brightness and subtle flavor variation.
• Substitute fresh mint with fresh basil or additional parsley if mint is unavailable.

Tips

• Ensure the grill or grill pan is extremely hot before adding prawns; this creates the characteristic char and prevents sticking.
• Do not move the prawns while they cook on the first side; undisturbed contact with heat develops the caramelized exterior.
• Source large, fresh prawns (25-30 count per kilogram) for optimal texture; frozen prawns work well if thawed completely and patted dry.

Italian coastal regions, particularly along the Adriatic and Mediterranean, have long traditions of simple grilled seafood preparations that highlight the natural sweetness of prawns. This recipe reflects the Italian philosophy of *cucina semplice*—letting quality ingredients speak for themselves with minimal but flavorful additions.

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