About the Recipe

Prawn Cocktail Salad is a classic, elegant dish that brings together succulent prawns with a tangy, creamy cocktail sauce served on a bed of crisp lettuce. This dish is a timeless favorite, perfect for a light lunch, starter, or quick dinner. The combination of juicy prawns and the zesty, slightly sweet sauce creates a burst of flavor in every bite, while the fresh lettuce adds a satisfying crunch.

Suitable For

• Weight management (low calorie, high protein)
• Prediabetes / Type 2 diabetes (low-carb, lean protein)
• Cardiovascular risk patients (lean seafood)
• High-protein diet plans
• Low-carb / calorie-controlled diets
• PCOS-friendly meal plans

Standard Portion

1 Serving – ~250g

Ingredients

• 200g large prawns, peeled and deveined
• 4 cups mixed lettuce leaves (~100g)
• ½ cup cherry tomatoes, halved (~75g)
• 1 tbsp lemon juice
• Salt and black pepper, to taste
• Optional: fresh parsley for garnish

Cocktail Sauce:

• 3 tbsp low-fat mayonnaise
• 1 tbsp tomato ketchup (no added sugar)
• 1 tsp Worcestershire sauce
• ½ tsp Tabasco or other hot sauce (adjust to taste)
• 1 tbsp lemon juice

Preparation

1. Cook the prawns: Bring a small pot of water to a gentle simmer. Add the prawns and cook for 2–3 minutes until they turn pink and opaque. Drain and rinse under cold water to stop cooking. Set aside.
2. Make the cocktail sauce: In a small bowl, whisk together 3 tbsp low-fat mayonnaise, 1 tbsp tomato ketchup, 1 tsp Worcestershire sauce, ½ tsp Tabasco, and 1 tbsp lemon juice. Taste and adjust seasoning as needed.
3. Prepare the lettuce: Wash and dry the mixed lettuce leaves. Arrange them on plates or in a bowl.
4. Assemble: Place the cooked prawns on top of the lettuce. Drizzle with the cocktail sauce or serve the sauce on the side for dipping.
5. Finish and serve: Add cherry tomato halves around the plate. Garnish with fresh parsley if desired. Serve immediately.

Nutritional Value

Amount per Serving (Approx.)

Clinical Modifications

Weight Loss (~220 kcal)

• Use light mayonnaise
• Skip ketchup; use fresh tomato
• Increase lettuce portion

Prediabetes / Type 2 Diabetes

• Use sugar-free ketchup
• Already low-carb
• Pair with extra vegetables

High Cholesterol

• Use light mayonnaise
• Prawns are low in fat and cholesterol

Hypertension

• Use low-sodium Worcestershire sauce
• Skip added salt
• Use fresh lemon for flavor

High-Protein Diet Plan

• Increase prawns to 250g
• Add 1 hard-boiled egg

Result: Protein rises to ~38–42g per serving