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Healthy baked scampi – Silversurfers


Fancy some healthy baked scampi? “Scampi is traditionally made with langoustines, but today they are super expensive, so good old raw king prawns will take their place,” says chef Chris Bavins.

“The little bit of coconut adds a bit of natural sweetness and interest to the scampi, but if you are not a fan, you can always leave it out.”

Healthy baked ‘scampi’ from Fakeaway by Chris Bavin

Ingredients:
(Serves 4)

  • 40g plain flour
  • 1tsp paprika
  • Grated zest and juice of 1 lemon
  • Salt and pepper
  • 2 eggs, beaten
  • 120g dried breadcrumbs or panko breadcrumbs
  • 20g desiccated coconut
  • 400g peeled raw king prawns
  • 1tbsp olive oil
  • Lemon wedges, to serve

For the tartare sauce:

  • 4tbsp mayonnaise
  • Grated zest and juice of 1 lemon
  • 1tbsp capers, finely chopped
  • 2 large gherkins, finely chopped
  • 1tbsp chopped dill
  • Salt and pepper

 

  • Healthy baked 'scampi' from Fakeaway by Chris Bavin (DK/Liz and Max Haarala Hamilton/PA)

    Healthy baked ‘scampi’ from Fakeaway by Chris Bavin

  • Method:
  • 1. Preheat the oven to 200°C (180°C fan/400°F/Gas 6).
  • 2. Put the flour, paprika and lemon zest in one bowl and season with salt and pepper.
  • 3. Put the beaten eggs in another bowl and mix the breadcrumbs and coconut in a third bowl.
  • 4. Individually dip the prawns first into the flour, then into the egg and then in the breadcrumbs to coat. Then place on the lined baking tray.
  • 5. When you have coated all the prawns, drizzle over the oil and bake in the oven for 10 minutes until cooked and crispy.
  • 6. Serve with homemade Tartar Sauce (just mix all the ingredients together, season and serve) and lemon wedges.
  • Scampi: 360 kcal, 14g fat, 31g carbs, 27g protein
    Tartare sauce: 31 kcal, 2.8g fat, 1.1g carbs, 0.2g protein
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