Prawn and Avocado Rice Bowl

Think deconstructed sushi without the faff. King prawns are one of the leanest protein sources available — around 20g of protein per 100g at barely 90 calories. Paired with avocado for healthy fats and sushi rice for quick carbs, this bowl works beautifully for a midday refuel.

Ingredients

• 300g raw king prawns, peeled
• 160g sushi or short-grain rice (dry weight)
• 1 ripe avocado, sliced
• 100g cucumber, sliced into half moons
• 2 spring onions, sliced
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tsp rice vinegar
• Sriracha to serve
• 1 tsp sesame seeds

Method

1. Cook the rice according to packet instructions. Stir in the rice vinegar while warm, then set aside.
2. Heat a non-stick frying pan over high heat. Cook the prawns for 2–3 minutes each side until pink and cooked through.
3. Drizzle the prawns with soy sauce and sesame oil, toss to coat.
4. Divide the rice between two bowls.
5. Arrange the prawns, avocado slices, and cucumber around the bowl.
6. Top with spring onions, sesame seeds, and a drizzle of sriracha.

Nutrition Notes

Prawns are exceptionally lean — roughly 1g of fat per 100g. The avocado contributes heart-healthy monounsaturated fats while keeping the overall calorie count manageable for a cutting phase.