Prawns, peas and epic (prawn) oil

Serves: 2

Sitting with my mate Leo waiting for a haircut (that never actually eventuated because they didn’t notice us for 15 minutes and when they did, told us they had no room for us until 4pm; and Leo doesn’t even have hair!) and flicking through Men’s Health.

And among photos of men with incredible abs, photos of huge watches and photos of men with incredible abs wearing huge watches running through parks, was this recipe.

Except for the oil, it is super healthy and in any event, there isn’t much oil left after you reduce it all and it is olive oil, so it’s goodish anyway.

It can be a little unidirectional in its otherwise excellent flavour – we’re talking prawns and half a kilo of peas here – so go all in with the flavour; the herbs, lemon, good crack of pepper.


500gm of prawns, shelled and deveined (shells/heads retained)
½ cup olive oil
3 garlic cloves finely chopped
1 long red chilli, seeds removed, finely chopped
¼ bunch parsley, chopped
250ml fish or vegetable stock
500gm peas (frozen baby peas is what I used)
1 onion sliced
Handful fresh dill roughly chopped
Handful fresh mint roughly chopped
Pinch of salt
Pinch of pepper
Juice of half a lemon


  1. Add oil to a pan over a medium heat. Stir in the prawn shells/heads and cook for 5 or so minutes. Add the garlic and cook until fragrant and slightly golden, before storing in the chilli and the parsley for 1 minute. Remove from the heat, allow to cool, then strain the oil, discarding the solids. Do not wash the pan.
  2. In a small saucepan, bring the stock to boil then turn to medium and cook the peas for 3 – 5 minutes until tender. Strain the peas, keep the stock.
  3. In the same pan as used before, on a medium heat, add the onions and allow to caramelise for 8 – 10 minutes. Add the prawns and cook for 2 minutes until tender.
  4. Stir in the peas for a minute before folding in half the dill and mint and half the stock; you want it to be a lose mix but not soupy.
  5. Add 2 tablespoons of the epic oil (prawn oil). Season with salt and pepper, squeeze in the lemon juice and serve, garnished with the remaining herbs.

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