High-Protein

Crispy Prawns

with Avocado Carpaccio
3.8
Average: 3.8 (5 votes)
(5 votes)
Crispy Prawns

Crispy Prawns - Crispy and tasty - and baked, not fried

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
504
calories
Calories

Healthy, because

Even smarter

Nutritional values

In addition to easily digestible protein, shrimp provides plenty of vitamin E and iodine. These vital substances help to protect the cells. The soft flesh of the avocado also has a lot to offer, especially highly unsaturated fatty acids and important vitamins.

If you want to save fat calories, leave out the olive oil in the dressing for the avocado or use only half of it.

1 serving contains
(Percentage of daily recommendation)
Calorie504 kcal(24 %)
Protein35 g(36 %)
Fat31 g(27 %)
Carbohydrates20 g(13 %)
Sugar added2 g(8 %)
Roughage3.5 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.2 μg(6 %)
Vitamin E8 mg(67 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.5 mg(88 %)
Vitamin B₆0.6 mg(43 %)
Folate53 μg(18 %)
Pantothenic acid1.5 mg(25 %)
Biotin12.7 μg(28 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C19.1 mg(20 %)
Potassium690 mg(17 %)
Calcium170 mg(17 %)
Magnesium82 mg(27 %)
Iron3.6 mg(24 %)
Iodine182 μg(91 %)
Zinc4 mg(50 %)
Saturated fatty acids5 g
Uric acid123 mg
Cholesterol269 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
½ lemon
1 piece Parmesan (about 1.5 oz.)
5 tablespoons breadcrumbs
2 sprigs flat-leaf parsley
1 small garlic
6 King prawn (each about 1.75 oz)
salt
peppers
1 egg
2 tablespoons Pastry flour
1 Avocado
1 teaspoon honey
2 tablespoons olive oil
1 bed radish Sprout
How healthy are the main ingredients?
Parmesanolive oilhoneyparsleylemongarlic
Preparation

Kitchen utensils

1 Baking sheet, 1 Bowl, 3 Small bowls, 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Whisk, 1 Parchment paper, 1 Fine grater, 1 Citrus juicer, 1 Kitchen shears

Preparation steps

1.
Crispy Prawns preparation step 1

Rinse the lemon under hot water, pat dry and finely grate 1 teaspoon zest. Finely grate the cheese. Mix both with the breadcrumbs in a bowl.

2.
Crispy Prawns preparation step 2

Rinse the parsley, shake dry, pluck leaves and finely chop. Peel the garlic and finely chop. Mix both with the breadcrumb mixture.

3.
Crispy Prawns preparation step 3

Shell and devein the prawns, leaving tails intact. Season prawns with salt and pepper.

4.
Crispy Prawns preparation step 4

Whisk the egg in a bowl. Dredge the prawns in flour, dip in egg and then coat with the breadcrumbs, leaving tail uncoated. Press crumbs firmly to adhere. Place the prawns on a parchment-lined baking sheet and bake in a preheated oven at 450°F until the crust is golden brown and prawns are cooked through, about 10-12 minutes.

5.
Crispy Prawns preparation step 5

Meanwhile halve the avocado and remove the pit and peel. Cut flesh into very thin slices.

6.
Crispy Prawns preparation step 6

Divide avocado slices between 2 plates. Season with salt and pepper. Squeeze lemon.

7.
Crispy Prawns preparation step 7

Whisk 1 tablespoon lemon juice with the honey and season with salt and pepper. Slowly add oil, whisking until combined. Drizzle avocado slices with the lemon dressing. Cut sprouts from the roots and sprinkle over the avocado. Arrange prawns on top and serve immediately.