Garlic-Infused Sautéed Prawns with Lemon & Courgette

Preparation Steps

1. Prepare the prawns: Rinse the peeled prawns under cold water and pat them thoroughly dry with kitchen paper. Removing excess moisture is essential for achieving a good colour in the pan and preventing them from steaming rather than searing. Place them in a bowl and season with the sweet paprika, half the salt, the pepper, and the lemon zest. Toss gently and set aside for 5 minutes while you prepare the vegetables.

2. Prepare the courgettes: Wash the courgettes and trim the ends. Slice them into rounds approximately 5mm thick, or into half-moons if they are on the larger side. Uniform thickness ensures even cooking and helps preserve their fibre content, which is beneficial for healthy digestion.

3. Infuse the garlic in the oil: Pour the 3 tablespoons of olive oil into a large non-stick frying pan or sauté pan and heat over a medium flame. Add the 2 whole garlic cloves, lightly crushed with the flat of a knife but left whole. Allow them to infuse for 3 to 4 minutes, stirring occasionally. The oil will absorb allicin and other aromatic compounds that are beneficial for the gut microbiome, without the fructans (responsible for digestive discomfort) dissolving into the dish. Remove and discard the garlic cloves before continuing. IBS/low-FODMAP note: this technique is the key to the recipe's digestive tolerance — do not leave the garlic in the pan beyond this stage.

4. Sauté the courgettes: In the garlic-infused oil, increase the heat slightly to medium-high. Add the courgette slices in a single layer where possible. Sauté for 4 to 5 minutes, turning them halfway through: they should be lightly golden on the surface but still slightly firm in the centre. Season with the remaining salt. Transfer to a warm serving dish and cover to keep warm.

5. Cook the prawns: In the same pan (without washing it), turn the heat to high. Arrange the seasoned prawns in a single layer and cook without moving them for 1 minute 30 seconds to 2 minutes: they should be nicely pink and lightly golden on the underside. Flip them using tongs and cook for a further 1 minute 30 seconds on the other side. Prawns are perfectly cooked when they form a "C" shape; if they curl into an "O", they are overcooked. A short cooking time preserves their omega-3s, selenium, and B12, whilst also ensuring food safety.

6. Finish with lemon: Off the heat, immediately squeeze the lemon juice over the prawns, still in the pan. This stops the residual cooking, boosts mineral absorption, and adds a bright, tangy note that naturally stimulates the production of digestive juices. Toss gently to coat all the prawns.

7. Plating and serving: Arrange the courgettes on plates or in a serving dish, then spoon the lemony prawns on top. Scatter generously with freshly snipped chives (an excellent gut-friendly alternative to spring onion, with no significant FODMAPs). Add a pinch of Espelette pepper if you like, for a gentle kick that may also support digestion. Serve immediately.

💡 Gut-Friendly Tips & Adaptations

• For those with IBS (irritable bowel syndrome): It is essential to follow the garlic infusion technique (whole cloves removed before cooking) in order to enjoy the flavour without ingesting fructans. Keep your courgette portion to a maximum of 75g to stay within validated low-FODMAP thresholds.
• Garlic-free alternative: Replace the garlic cloves with 2 tablespoons of shop-bought garlic-infused oil (check that it contains only oil and garlic, with no additives). The aromatic result will be virtually identical.
• Storage: This dish is best enjoyed straight from the pan. If you wish to prepare it ahead, store the prawns and courgettes separately in the fridge for up to 24 hours, and reheat briefly in a hot frying pan over a high heat.
• To make it a complete meal: Serve with basmati rice (low-FODMAP), rice pasta, or a small portion of quinoa for a well-balanced and satisfying plate.