Garlic Prawn and Cauliflower Bake

Garlic Prawn and Cauliflower Bake

By Pauline Phillips
0:15 To Prep
0:25 To Cook
4 Servings
Average Rating
Difficulty Easy

I watched a video of a similar dish and decided to focus on low carbs so substituted the pasta with steamed cauliflower. Result was indescribably delicious.


  • 500 gm raw prawns, shelled
  • 3 tablespoons Butter
  • 3 cloves Garlic, minced
  • 3 tablespoons Fresh Parsley, chopped
  • 2 tablespoons Gluten-Free Plain Flour
  • 3/4 cup Lite or skim milk
  • 1/4 cup vegetable stock
  • 1 cup grated cheddar cheese
  • 1/4 cup shredded parmesan cheese
  • 2 large tomatoes, chopped
  • freshly ground black pepper
  • extra parmesan

Step 1

Pre-heat oven to 180 degrees C.

Step 2

Melt 1 tablespoon of butter in Saute Pan over a medium heat

Step 3

Add Garlic

Step 4

Add prawns. Add 2 tablespoons of the parsley. Gently cook for a few minutes then turn and cook other side. Total of approx. 5 minutes

Step 5

Season with salt then remove and place in a bowl to sit.

Step 6

With juices still in saute pan add the remaining 2 spoons of butter, melt then add the flour and combine until slightly golden. Add milk and stock and stir whilst it gently simmers.

Step 7

Stir in cheddar cheese and 1/4 of parmesan. Also add chopped tomatoes. Season with salt and pepper then add prawns. Turn heat off.

Step 8

Now quickly steam or microwave cauliflower (1/2 large cauliflower) to partially cooked. Once finished gently squash with potato masher than add to prawn mixture and stir to combine all ingredients.

Step 9

Smooth off the top of the mixture then top with remaining cheese.

Step 10

Place in oven and bake for 15 minutes.

Step 11

Serve and garnish with extra parsley.

Chef's Tips

I buy frozen raw prawns at the supermarket that are already shelled. Makes it so easy to prepare dishes like those. Shellfish has a life of 3 - 6 months in the freezer. You can also freeze many of your herbs rather than throw away what gets left in the fridge for long periods of time. They are great for adding to your cooking. Always buy fresh as a garnish.

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