Often mistaken for jumbo shrimp, protein-rich prawns are a perennial crowd pleaser. Prawns, used more in the UK, have a hard outer shell that must molt regularly in order to grow.
Research indicates that people at risk for coronary heart diseases, arrhythmia, rheumatoid arthritis, diabetes, obesity and hypertension may benefit by making Omega-3-rich seafood the keystone of a healthy, balanced diet. Prawns have high LDL, but are low in saturated fat. So there's no need to avoid prawns since cholesterol in the food is not the same as the cholesterol in your blood. Prawns and shrimps contain high levels of vitamin B-12, zinc, iodine, phosphorous, potassium, selenium, iron, calcium, magnesium and sodium. Adding garlic to seafood can lower cholesterol and triglyceride levels. Triglycerides are another fat type found in the blood that is linked with heart health.
What to Look for
Prawns and shrimps belong to the same family as crabs and lobsters. They have 10 legs and a hard shell covering their body, although the shell that covers prawns and shrimps is much thinner and not as hard. Older juveniles and adults have a characteristic blue-green color, although sometimes they may appear a brownish hue. Color is the result of the type and quality of diet. Refrigerate prawns very soon after purchase.
Like lobsters, they have two pairs of small pincers. The difference lies in their gill structure. Prawns have a branching gill structure, while the gill structure of shrimps is bone and tissue.
It is difficult to safely transport tons of prawns from far fishing grounds or prawn farms and sell them as fresh food, owing to the limitations of transportation technology and price competition. Therefore, most prawns are transported frozen.
How you cook your seafood will affect the nutritional content of the dish. Prawns are cooked when they turn pink/orange. Make sure you store and cook them in their shell for a juicier, richer flavor. Herbs also act as antioxidants, helping to preserve the fatty acid content of seafood. Prawns should smell briny, like a sea breeze. If there is the least hint of a smell of ammonia or sulfur, take a rain check.
Common Pitfalls
Be diligent in storing prawns below 40 degrees F and in their shells until you cook them. Most professionals cover their shrimp with bags of ice. Fresh is best, but due to travel distance, most prawns are frozen, then defrosted at the point of sale. After the prawns thaw, do not refreeze them. Uncooked shellfish may contain disease-causing bacteria, viruses and parasites. Pregnant women and those with weak immune systems should avoid prawns and wash their hands after handling, as prawns serve as ocean "filtration systems." Always bleach your counter top after working with raw seafood, and avoid eating it raw.
Overcooking toughens the flesh, so steam, grill or bake. Pan and deep-frying seafood may destroy some Omega-3 fats. Spray the crustacean with a monounsaturated olive oil aerosol.
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