The protein cooking time listed in this recipe has been updated.
As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
-
4 tsp garlic paste(Garlic, Olive Oil, Sea Salt, Citric Acid)
- 200g baby tomatoes
- 1 handful of fresh flat-leaf parsley
-
180g black tiger prawns (Crustaceans)(Tiger prawns (99%), salt)
- ½ tsp ground nutmeg
- ½ tsp chilli flakes
- 1 unwaxed lemon
- 120g brown rice penne (Eggs)
- 1 courgette
Allergens
Contains:
Crustaceans
May Contain:
Eggs
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 109Kcal | 490Kcal |
| 457kJ | 2050kJ | |
| Fat | 4.3g | 19g |
| of which saturates | 0.7g | 3.2g |
| Carbohydrates | 13g | 56g |
| of which sugars | 1.8g | 7.9g |
| Protein | 5.5g | 25g |
| Salt | 0.13g | 0.59g |
| Fibre | 1.5g | 6.6g |
Ingredients
Ingredients
- 1 handful of fresh flat-leaf parsley (use half)
- 0.5 tsp ground nutmeg (use half)
- 0.5 tsp chilli flakes (use half)
- 200g baby tomatoes (use half)
- 120g brown rice penne (use half) (Eggs)
-
90g black tiger prawns (Crustaceans)(Tiger prawns (99%), salt)
- 1 courgette (use half)
-
4 tsp garlic paste (use half)(Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 unwaxed lemon (use half)
Allergens
Contains:
Crustaceans
May Contain:
Eggs
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 109Kcal | 490Kcal |
| 457kJ | 2050kJ | |
| Fat | 4.3g | 19g |
| of which saturates | 0.7g | 3.2g |
| Carbohydrates | 13g | 56g |
| of which sugars | 1.8g | 7.9g |
| Protein | 5.5g | 25g |
| Salt | 0.13g | 0.59g |
| Fibre | 1.5g | 6.6g |
Ready in 20
High protein
Low sat fat
Speedy Tiger Prawn Penne with Fresh Tomato Sauce
We've made weeknight meals even easier with this veg and prawn pasta. You make a fresh tomato sauce lightly spiced with a pinch of nutmeg. Toss in juicy sustainably-sourced jumbo tiger prawns for protein. Sprinkle over a homemade gremolata of zingy lemon zest and fresh-cut parsley to finish.
Cooking Instructions
Cooking Instructions
Before you start
- Bring a medium saucepan filled with salted water to a boil
- Pull out a sieve, a large frying pan, a grater & a small bowl
Get the penne on & prep the veg
- Add the penne to the saucepan and boil for 7 mins, then drain
- Dice the courgette into 1cm cubes
- Halve the tomatoes
Build the dish
- Heat the large frying pan (we use a 30cm Hexclad Hybrid Pan) with 1 tbsp oil on high heat
- Once hot, add the courgette and cook for 3-4 mins, until golden
- Add the prawns, cook for 4 mins, then add the tomatoes, a good pinch of nutmeg and three-quarters of the garlic paste
- Cook for 2 mins, then add the cooked pasta
- Stir to combine for 1 min, until the pasta is hot and the prawns are pink and cooked through
- Season generously with salt and pepper
Meanwhile, make the gremolata
- Zest half the lemon and cut into quarters
- Roughly chop the parsley
- In a small bowl, combine the lemon zest, half of the parsley, remaining garlic paste, a pinch of salt and 1 tbsp oil
Plate up
- Check your prawns are cooked through; they should be opaque, firm and steaming hot
- Season the pasta with a squeeze of lemon juice (to taste), the remaining parsley and a pinch of salt and pepper
- Serve in bowls and sprinkle over the gremolata and chilli flakes (to taste)
- Garnish with the remaining lemon wedges
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