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Jumbo Tiger Prawn
Fish
Nutri-ScoreA

Jumbo Tiger Prawn

Penaeus monodon

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Jumbo Tiger Prawn provides 99 kcal, 20.3g of protein, 0.2g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Jumbo tiger prawns are large, succulent seafood known for their sweet flavor and firm texture. They are a rich source of protein and essential nutrients, making them a popular choice in various cuisines.

Also known as:
Black Tiger PrawnGiant Tiger Prawn
Scientific NamePenaeus monodon
Region of OriginSoutheast Asia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories99 kcal
Water
80%
Fiber0g
Total21.4g
Protein
20.3g(95%)
Fats
0.9g(4%)
Carbohydrates
0.2g(1%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B121.5 µg (25%)
Vitamin E0.5 mg (3%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium39 µg (71%)
Zinc1.2 mg (11%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle growth and repair, making them an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation in the body.
✓Contains selenium, an important antioxidant that helps protect cells from damage and supports immune function.
✓Low in calories and carbohydrates, making them suitable for weight management and low-carb diets.

Possible Risks & Side Effects

!Shellfish allergies are common; individuals with known allergies should avoid consuming prawns.
!Overconsumption may lead to increased cholesterol levels due to their high cholesterol content.

How to Prepare & Consume

Best enjoyed grilled, steamed, or sautéed. Avoid overcooking to maintain tenderness and flavor.

Smart Selection & Storage

How to Select

Choose prawns that are firm, have a mild ocean smell, and are translucent in color. Avoid any that have a strong fishy odor or are discolored.

How to Store

Keep prawns in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze them in an airtight container.

Myths vs Realities

MythEating prawns increases cholesterol levels significantly.
RealityWhile prawns are high in cholesterol, moderate consumption does not significantly impact blood cholesterol levels for most people.
MythAll prawns are farmed and not sustainable.
RealityMany prawns are sustainably farmed or caught; look for certifications to ensure responsible sourcing.
MythPrawns are not a good source of protein.
RealityPrawns are an excellent source of high-quality protein, essential for muscle health and overall nutrition.

Healthy Recipes

Grilled Jumbo Tiger Prawns with Avocado Salsa

Succulent grilled Jumbo Tiger Prawns paired with a refreshing avocado salsa make for a perfect light meal that's bursting with flavor.

Ingredients
  • 12 Jumbo Tiger Prawns, peeled and deveined
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 red onion, finely chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat and toss the prawns with olive oil, smoked paprika, salt, and pepper.
  2. 2. Grill the prawns for 2-3 minutes on each side until they are opaque and cooked through.
  3. 3. In a bowl, combine avocado, tomato, red onion, lime juice, salt, and pepper to make the salsa. Serve the grilled prawns topped with the avocado salsa.

Jumbo Tiger Prawn Stir-Fry with Quinoa

A quick and nutritious stir-fry featuring Jumbo Tiger Prawns and colorful vegetables served over protein-packed quinoa.

Ingredients
  • 12 Jumbo Tiger Prawns, peeled and deveined
  • 1 cup cooked quinoa
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat and sauté garlic and ginger until fragrant.
  2. 2. Add the bell pepper and broccoli, cooking until tender, then add the prawns and soy sauce, cooking until prawns are pink.
  3. 3. Serve the stir-fry over a bed of cooked quinoa.

Baked Jumbo Tiger Prawns with Garlic and Herbs

Baked Jumbo Tiger Prawns infused with garlic and fresh herbs, offering a healthy and aromatic dish that's easy to prepare.

Ingredients
  • 12 Jumbo Tiger Prawns, peeled and deveined
  • 4 cloves garlic, minced
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon fresh basil, chopped
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and place the prawns in a baking dish.
  2. 2. In a bowl, mix garlic, parsley, basil, olive oil, lemon juice, salt, and pepper, then pour over the prawns.
  3. 3. Bake for 10-12 minutes until the prawns are cooked through and serve immediately.

Spicy Jumbo Tiger Prawn Tacos with Mango Salsa

These spicy Jumbo Tiger Prawn tacos topped with vibrant mango salsa are a fun and healthy twist on traditional tacos.

Ingredients
  • 12 Jumbo Tiger Prawns, peeled and deveined
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 8 corn tortillas
  • 1 mango, diced
  • 1/4 red onion, diced
  • Juice of 1 lime
  • Cilantro for garnish
Instructions
  1. 1. Season the prawns with chili powder, cumin, salt, and pepper, then grill or sauté until cooked through.
  2. 2. In a bowl, combine mango, red onion, lime juice, and cilantro to make the salsa.
  3. 3. Assemble the tacos by placing prawns in tortillas and topping with mango salsa.

Jumbo Tiger Prawn and Zucchini Noodle Salad

A light and refreshing salad featuring Jumbo Tiger Prawns and spiralized zucchini noodles, drizzled with a zesty dressing.

Ingredients
  • 12 Jumbo Tiger Prawns, peeled and deveined
  • 2 medium zucchinis, spiralized
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Fresh basil for garnish
Instructions
  1. 1. Sauté the prawns in olive oil until they are pink and cooked through, then set aside.
  2. 2. In a large bowl, combine spiralized zucchini, cherry tomatoes, lemon juice, salt, and pepper.
  3. 3. Top the salad with the cooked prawns and garnish with fresh basil.

Jumbo Tiger Prawn Coconut Curry

A creamy and aromatic coconut curry featuring Jumbo Tiger Prawns, perfect for a healthy weeknight dinner.

Ingredients
  • 12 Jumbo Tiger Prawns, peeled and deveined
  • 1 can coconut milk
  • 1 tablespoon red curry paste
  • 1 bell pepper, sliced
  • 1 cup spinach
  • 1 tablespoon fish sauce
  • Fresh cilantro for garnish
Instructions
  1. 1. In a large pot, heat coconut milk and stir in red curry paste until well combined.
  2. 2. Add bell pepper and prawns, cooking until prawns are pink, then stir in spinach and fish sauce.
  3. 3. Serve hot, garnished with fresh cilantro.

Lemon Herb Jumbo Tiger Prawn Skewers

These zesty lemon herb Jumbo Tiger Prawn skewers are perfect for grilling and make a healthy appetizer or main dish.

Ingredients
  • 12 Jumbo Tiger Prawns, peeled and deveined
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Marinate the prawns in olive oil, lemon juice, dill, parsley, salt, and pepper for 30 minutes.
  2. 2. Thread the prawns onto skewers and grill for 2-3 minutes on each side until cooked through.
  3. 3. Serve with a side of lemon wedges.

Jumbo Tiger Prawn and Cauliflower Rice Bowl

A nutritious bowl featuring Jumbo Tiger Prawns served over cauliflower rice, topped with fresh vegetables and a light dressing.

Ingredients
  • 12 Jumbo Tiger Prawns, peeled and deveined
  • 2 cups cauliflower rice
  • 1 cup broccoli florets
  • 1 carrot, shredded
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Green onions for garnish
Instructions
  1. 1. Sauté cauliflower rice in sesame oil until tender, then add broccoli and carrot, cooking until vegetables are crisp.
  2. 2. In a separate pan, cook the prawns until pink, then add soy sauce.
  3. 3. Serve the prawns over the cauliflower rice and vegetables, garnished with green onions.

Jumbo Tiger Prawn and Spinach Stuffed Bell Peppers

Colorful bell peppers stuffed with a savory mixture of Jumbo Tiger Prawns, spinach, and quinoa make for a healthy and satisfying meal.

Ingredients
  • 12 Jumbo Tiger Prawns, peeled and deveined
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and prepare the bell peppers in a baking dish.
  2. 2. Sauté the prawns and spinach until cooked, then mix with quinoa, garlic powder, salt, and pepper.
  3. 3. Stuff the mixture into the bell pepper halves and bake for 20-25 minutes until the peppers are tender.

Jumbo Tiger Prawn and Asparagus Salad with Lemon Vinaigrette

A light and nutritious salad featuring grilled Jumbo Tiger Prawns and tender asparagus, drizzled with a tangy lemon vinaigrette.

Ingredients
  • 12 Jumbo Tiger Prawns, peeled and deveined
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Mixed greens for serving
Instructions
  1. 1. Grill the prawns and asparagus until cooked through, about 3-4 minutes.
  2. 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper for the vinaigrette.
  3. 3. Serve the prawns and asparagus over mixed greens, drizzled with the lemon vinaigrette.

Frequently Asked Questions (FAQ)

How should I cook jumbo tiger prawns?

Jumbo tiger prawns can be grilled, boiled, or sautéed. Ensure they are cooked until they turn pink and opaque.

Are jumbo tiger prawns healthy?

Yes, they are low in calories and high in protein, making them a healthy seafood option.

Can I eat the shell of jumbo tiger prawns?

While the shell is edible, it is typically removed before cooking for easier consumption.

How do I know if jumbo tiger prawns are fresh?

Fresh prawns should have a mild ocean scent, firm texture, and a translucent appearance.

What is the best way to store jumbo tiger prawns?

Store them in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.

Can I freeze jumbo tiger prawns?

Yes, they can be frozen. Place them in an airtight container or freezer bag to prevent freezer burn.

What are the nutritional benefits of jumbo tiger prawns?

They are rich in protein, low in fat, and provide essential vitamins and minerals, including B12 and selenium.

Are jumbo tiger prawns sustainable?

Sustainability varies by source; check for certifications like MSC or ASC to ensure responsible sourcing.

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Comparisons
Jumbo Tiger Prawn vs Alaska Plaice Fillet Jumbo Tiger Prawn vs Albacore Tuna Jumbo Tiger Prawn vs Albacore Tuna
Nutrients
Protein in Jumbo Tiger Prawn Calories in Jumbo Tiger Prawn Vitamin-c in Jumbo Tiger Prawn Magnesium in Jumbo Tiger Prawn
Featured Guides
Health Benefits of Jumbo Tiger Prawn Healthy Recipes with Jumbo Tiger Prawn
Rankings
Fish high in selenium Fish high in protein Fish low in carbohidratos Fish low in índice glucémico