Fresh, Light & Nourishing: Prawn, Watermelon & Blueberry Summer Salad

When it comes to healthy eating, simple ingredients often deliver the biggest impact — and this vibrant summer salad is proof of that.

Combining juicy watermelon, antioxidant-rich blueberries, and protein-packed prawns, this dish is as nourishing as it is refreshing. It’s the kind of meal that feels indulgent but works hard for your health behind the scenes.

Whether you’re looking for a quick lunch, a light dinner, or something fresh to serve on a warm day, this salad ticks every box.

 Why This Salad Works

This isn’t just a pretty plate — it’s a balanced, nutrient-rich meal:

• Prawns provide lean protein to keep you fuller for longer
• Watermelon hydrates and refreshes
• Blueberries are loaded with antioxidants that support overall health
• Leafy greens add fibre and essential nutrients
• Feta brings a creamy, satisfying finish

Together, they create a perfect balance of sweet, savoury, and fresh.

 Prawn, Watermelon & Blueberry Summer Salad

Serves: 2–3

Prep time: 15 minutes

Cook time: 5 minutes

 Ingredients

For the salad:

• 2 cups mixed salad greens (rocket, spinach, or baby leaves)
• 200g prawns, peeled and deveined
• 1–2 cups watermelon, cubed
• ½ cup fresh blueberries
• ½ cup feta cheese, crumbled
• 1 tbsp olive oil
• Salt and pepper to taste

For the dressing:

• 3 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tsp honey
• 1 tsp Dijon mustard (optional)
• Salt and pepper to taste

Method

1. Cook the prawns
   Heat olive oil in a pan over medium heat. Season the prawns with salt and pepper, then cook for 2–3 minutes per side until pink and lightly golden. Set aside.
2. Build your base
   In a large bowl, add the mixed greens. Top with watermelon cubes and fresh blueberries.
3. Add the protein
   Place the cooked prawns over the salad while still slightly warm.
4. Finish with flavour
   Sprinkle crumbled feta over the top.
5. Make the dressing
   Whisk together olive oil, balsamic vinegar, honey, mustard, salt, and pepper.
6. Serve
   Drizzle dressing over the salad just before serving and toss lightly if desired.

Make It Your Own

• Swap prawns for grilled chicken or halloumi
• Add avocado for healthy fats
• Toss in nuts or seeds for extra crunch
• Use a berry vinaigrette for a sweeter twist

Medshield Movement Tip

Healthy eating doesn’t have to be complicated. Meals like this show how combining whole, colourful ingredients can support your wellbeing in a simple, enjoyable way.

It’s about making small, smart choices — and sometimes, that starts with something as easy as building a better salad.