A fast and flavour-packed satay king prawn traybake that’s ideal for a quick midweek meal. Ready in 20 minutes, it’s a spicy, creamy, midweek win made with plant-powered goodness!
The 20-Minute Wonder That’s Been on Repeat
I love a plate that doesn’t have to work too hard. This satay king prawn traybake is just that – all-in-one, weeknight-friendly, and honestly, a bit of a show-off.
It’s got all the markings of a “fakeaway” – something creamy, something spicy, something green. It looks like effort, but comes together quicker than your Deliveroo app can load. And it’s delicious. Like, embarrassingly good for something you made in your oven with one tray and two bowls.
A Traybake That Travels Well
This one carries flavours I keep coming back to. Creamy coconut, peanut butter, lime and tamari – it’s a collision of South East Asian warmth and my very British need for dinner to be done in under 30.
It’s also my kind of flexitarian plate: part-plant, part-pescatarian, and full-on flavour. The prawns get coated in curry powder and grilled into juicy, golden bites. The veg is vibrant and still with bite. And the satay sauce? It’s silky, nutty, with that sweet-salty kick that makes everything taste like you’ve done a lot more than you actually have.
Plant Powered, But With Plenty Of Prawns
I’m big on recipes that let the plants shine. Here, tenderstem broccoli, sugar snap peas, cucumber and lime take centre stage. But the prawns? They add that rich, savoury depth that makes this a flexi-friendly keeper.
There’s no cream, no refined nonsense, and no need to panic-buy ingredients you’ll never use again. The sauce is built from real cupboard bits – peanut butter, creamed coconut, honey, tamari. All the things that work so well together.
There’s a fresh cucumber salad on the side – sliced half-moons with chilli, lime and a bit of zing. It cools the satay spice just enough. I love a contrast on the plate, and this gives you crunch, freshness and that “something raw” element we often forget midweek.
One Dish, Two Bowls. Satay King Prawn Traybake Sorted.
The magic here? You get dinner done in three parts rapidly:
- Cook the rice (brown, for chew)
- Grill the prawns and veg
- Mix the satay sauce and finish under the grill
The result? A satay king prawn traybake that tastes like you picked it up from your favourite takeout spot, but instead you made it and it tastes even better!
For The Flexi-Curious
If you’re a meat-eater trying to eat more veg (or a veggie who dabbles), this is for you. There’s protein, greens, grains, and satay sauce that’ll make you want to lick the spoon. I won’t judge.
Oh – and if you’re looking for sustainable swaps, you could easily sub the prawns for tofu or tempeh. Just don’t skip the sauce. Never skip the sauce.
You can watch how I build this on TikTok over at @its.me.lolly, where there’s always a bit of behind-the-scenes action and a lot of “wait… you made that at home?” moments.
Loved this recipe? You’ll probably love my Pinterest boards too – full of flexitarian inspiration and plant-powered plates that hit the spot.
And if you loved this, chances are you will like my Miso Glazed Salmon Recipe – check it out it’s rather delicious if I do say so myself!
Ingredients
Instructions
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Prep the Rice
- Bring a saucepan of salted water to the boil. Add the brown rice and cook for 25–30 minutes, or until tender. Drain and set aside. Make the cucumber salad
- Halve the cucumber lengthways and scrape out the seeds with a spoon. Slice into thin half-moons. Finely slice half a red chilli (deseeded), and mix both in a medium bowl with the juice of half a lime. Season with a pinch of salt and set aside. Prepare the Grill
- Preheat the grill to high (220°C). Boil a half-full kettle. Trim the broccoli into thirds. Grill the Prawns and Veg
- Add the broccoli, and sugar snap peas to a medium baking dish. Drizzle with 1 tsp oil, sprinkle over the and season with salt and pepper. Put under the grill for 10 minutes. Remove from the oven, and arrange the prawns on top, coat in the curry powder. Grill for 6 minutes. Make the Speedy Satay Sauce
- In a separate bowl, mix the creamed coconut with 200ml boiling water (or 100ml per person). Add the peanut butter, cornflour, tamari, ginger & garlic paste, honey, and juice from the remaining half of the lime. Stir until smooth. Finihs the traybake
- After 6 minutes of grilling, pour the satay sauce mixture over the prawns and veg. Toss to coat, then grill again for 4–5 minutes, or until the prawns are opaque and everything is cooked through. Plate Up
- Divide the rice between two bowls. Add the cucumber salad to the side, and top with generous spoonfuls of the satay prawn traybake.
Notes
Notes To make this vegetarian, swap the prawns for tofu chunks or tempeh. Want more bite? Garnish with chopped peanuts or a sprinkle of sesame seeds. Satay sauce too thick? Add a splash of hot water to loosen before pouring.
