Heart-Healthy Crispy Fried Prawns
Delight in a guilt-free indulgence with these heart-healthy crispy fried prawns! This recipe transforms a classic favorite into a nutritious option by swapping traditional frying techniques for a lighter approach, using extra-virgin olive oil and a flavorful whole wheat batter. The batter, made with whole wheat flour, cornstarch, and a splash of chilled sparkling water, delivers an irresistibly light and crispy coating. Seasoned with garlic powder, paprika, and freshly ground black pepper, these golden prawns are bursting with bold, aromatic flavors. Perfectly pan-fried in minimal oil and finished with a sprinkle of fresh parsley and a squeeze of lemon, they’re a vibrant and wholesome choice for seafood lovers. Ready in just 30 minutes, this quick and easy recipe is perfect for a crowd-pleasing appetizer or a light, satisfying main course. Keywords: heart-healthy prawns, crispy fried prawns, healthy seafood recipes.
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Ingredients
- 500 grams large prawns, peeled and deveined
- 100 grams whole wheat flour
- 50 grams cornstarch
- 1 teaspoon baking powder
- 0.5 teaspoon sea salt
- 0.5 teaspoon black pepper, freshly ground
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 150 milliliters sparkling water, chilled
- 4 tablespoons extra-virgin olive oil
- 1 lemon, cut into wedges
- 2 tablespoons fresh parsley, chopped
Directions
Step 1
Start by preparing the batter. In a mixing bowl, combine the whole wheat flour, cornstarch, baking powder, sea salt, black pepper, garlic powder, and paprika.
Step 2
Gradually add the chilled sparkling water to the dry ingredients while whisking continuously to form a smooth batter. The consistency should be thick enough to coat the back of a spoon. Adjust the amount of sparkling water slightly if needed.
Step 3
Rinse and pat dry the prawns with paper towels.
Step 4
Heat the extra-virgin olive oil in a large non-stick skillet over medium-high heat.
Step 5
Dip each prawn into the batter, letting any excess drip off, and gently place in the hot oil.
Step 6
Fry the prawns in batches to avoid overcrowding the skillet. Cook for about 2-3 minutes on each side or until the prawns are golden brown and crispy.
Step 7
Use a slotted spoon to remove the prawns from the skillet and transfer to a plate lined with paper towels to drain excess oil.
Step 8
Sprinkle the prawns with fresh parsley and serve immediately with lemon wedges on the side.
Nutrition Facts
| Serving size | (907.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1536.9 |
| Total Fat 57.9g | 0% |
| Saturated Fat 8.4g | 0% |
| Cholesterol 945mg | 0% |
| Sodium 2185.5mg | 0% |
| Total Carbohydrate 128.8g | 0% |
| Dietary Fiber 15.1g | 0% |
| Total Sugars 1.7g | |
| Protein 135.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 426.6mg | 0% |
| Iron 7.1mg | 0% |
| Potassium 1929.9mg | 0% |
Source of Calories