Healthy prawn and avocado cocktail

A lighter take on the retro prawn cocktail, this version swaps a heavy Marie Rose sauce for a fresh, zesty dressing with creamy avocado.

Like many people, I got into eating avocado in a big way I few years ago. Now I can’t get enough of the stuff, so I make no apologies for using it in my reinvented version of a prawn cocktail.

Prawns and avocado often feel like a match made in heaven, but throw a Marie Rose sauce into the mix and we’re on a fast-track to flavour town. Where my version of the retro classic differs is by substituting mayonnaise with natural yoghurt for a lighter, healthier dressing.

The rest of the ingredients you’ll find in your store-cupboard so you can make this in advance the day before and quickly assemble everything 10 minutes before serving. You can thank me later!

Everything You Need To Know To Make Healthy Prawn And Avocado Cocktail

• Chef Catling’s recipe notes
• Recipe: Healthy prawn and avocado cocktail
• Frequently asked questions

Tips & Notes To Know

• Feeling indulgent? Swap the prawns for crayfish or lobster tail.
• Keep everything cold: Chill the sauce, prawns and serving glasses before assembly. This keeps the texture fresh and crisp.
• Add crunch with lettuce: Opt for finely shredded iceberg or baby gem as your base. Hold the Marie Rose dressing before serving to stop the leaves from wilting.
• Garnish like a pro: Sprinkle over some smoked paprika, fresh chives or even a little caviar if you’re feeling extra fancy.

Healthy prawn and avocado cocktail

Serves: 2 Prep time: 10 mins

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Ingredients

100ml natural yoghurt (0% fat)
1 heaped tsp tomato purée
Pinch of cayenne pepper
1/4 tsp smoked paprika, plus extra for dusting
1 tsp Worcestershire sauce
1/2 tsp mango chutney
1 lemon, juice to taste, plus slices to garnish
170g cooked king prawns
1/2 cucumber, deseeded and finely chopped
12 cherry tomatoes, halved
1/2 small iceberg lettuce, finely shredded
1 avocado, stoned and finely diced

To serve
Fresh flat-leaf parsley, finely chopped, for garnish

Instructions

Step 1
Combine the natural yoghurt with the tomato purée, cayenne pepper, smoked paprika, Worcestershire sauce and mango chutney and mix well.

Step 2
Squeeze in the lemon juice to taste and season with salt and a generous helping of pepper. Add the king prawns and coat in the sauce. Set aside.

Step 3
Mix the remaining ingredients in a bowl, squeeze over extra lemon juice to prevent the avocado from browning, and divide between glasses. Top with the prawns and a sprinkle of parsley and smoked paprika to finish. Garnish with a lemon slice before serving.

Frequently Asked Questions

How Do I Buy Sustainable Prawns?

Look for the Marine Stewardship Council Certification (MSC). The label identifies fish and seafood that has been caught in a sustainable way.

The best choices are updated every six months on mcsuk.org. You will usually see the blue tick logo on the packaging. If you can’t see it, ask your fishmonger.