Low Fat Tempura Prawns

Crispy, golden, and guilt-free, these Low Fat Tempura Prawns are a lighter twist on the beloved Japanese classic. Perfect for health-conscious seafood lovers, this baked version skips the deep fryer without sacrificing crunch or flavor. The secret lies in a delicate batter made with cold sparkling water, a touch of cornstarch for lightness, and an optional egg white for extra crispiness. Sprayed with non-stick cooking oil and roasted to perfection in the oven, these prawns emerge with all the satisfying texture of traditional tempura but none of the excess oil. Ready in under 30 minutes, they’re ideal for a quick appetizer or show-stopping addition to an Asian-inspired meal. Serve with your favorite low-fat dipping sauces like sweet chili, ponzu, or soy for a deliciously wholesome treat!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:12 mins

Total Time:27 mins

Servings: 4

Ingredients

• 12 pieces Raw prawns (large, peeled and deveined, tails on)
• 60 grams All-purpose flour
• 30 grams Cornstarch
• 1 teaspoon Baking powder
• 0.5 teaspoon Salt
• 180 milliliters Cold sparkling water
• 1 large Egg white (optional, for extra crispiness)
• 1 as needed Non-stick cooking spray
• 1 tablespoon Vegetable oil (for light brushing or spraying on baking tray)

Directions

Step 1

Preheat your oven to 220°C (430°F) and line a large baking tray with parchment paper lightly greased with vegetable oil or non-stick cooking spray.

Step 2

Pat the prawns dry with paper towels to remove any excess moisture and set aside.

Step 3

In a medium mixing bowl, sift together the flour, cornstarch, baking powder, and salt to ensure even distribution.

Step 4

Gradually whisk in the cold sparkling water until a smooth but slightly thin batter forms. Do not overmix, as some lumps are fine and help create texture. If using the optional egg white, gently whisk it in at this stage.

Step 5

Dip each prawn into the batter, ensuring it is thoroughly coated, and allow any excess batter to drip off.

Step 6

Place the battered prawns individually on the greased baking tray, leaving a little space between each to avoid sticking.

Step 7

Lightly spray the battered prawns with non-stick cooking spray or a very light coating of vegetable oil to encourage crispiness during baking.

Step 8

Bake the prawns for 10-12 minutes, flipping them halfway through to ensure even crisping on both sides. The coating should turn golden and the prawns should be cooked through.

Step 9

Remove the tray from the oven and allow the prawns to cool slightly before serving.

Step 10

Serve immediately with dipping sauces of your choice, such as low-fat soy sauce, sweet chili sauce, or ponzu.

Nutrition Facts

Serving size	(564.4g)

Amount per serving	% Daily Value*
Calories	710.5

Total Fat 15.2g	0%
Saturated Fat 2.3g	0%
Polyunsaturated Fat g
Cholesterol 468mg	0%
Sodium 1954.0mg	0%
Total Carbohydrate 76.0g	0%
Dietary Fiber 1.9g	0%
Total Sugars 0.3g
Protein 67.5g	0%

Vitamin D 364.8IU	0%
Calcium 164.4mg	0%
Iron 3.7mg	0%
Potassium 752.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.2%

Protein: 38.0%

Carbs: 42.8%