Mediterranean Diet Crispy Fried Prawns
Savor the irresistible crunch of these Mediterranean Diet Crispy Fried Prawns—a light yet satisfying seafood delight that perfectly balances flavor and health. Coated in a wholesome blend of whole wheat breadcrumbs, Parmesan cheese, zesty lemon, and aromatic spices like garlic and paprika, these prawns are pan-fried to golden perfection in heart-healthy extra-virgin olive oil. With a prep time of just 15 minutes and a cook time of 10, this quick and easy Mediterranean-inspired recipe is perfect for weeknight dinners or entertaining guests. Garnished with fresh parsley and served with a squeeze of lemon, these crispy prawns deliver a mouthful of bold, fresh flavors in every bite. Ideal as an appetizer or main dish, this recipe brings the essence of Mediterranean cuisine straight to your table!
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Recipe Information
Ingredients
- 500 grams Large prawns, peeled and deveined
- 100 ml Extra-virgin olive oil
- 100 grams Whole wheat bread crumbs
- 50 grams Parmesan cheese, finely grated
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 2 large Eggs
- 1 whole Lemon, zested
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Rinse and pat dry the prawns with paper towels.
In a shallow bowl, combine whole wheat bread crumbs, Parmesan cheese, garlic powder, paprika, lemon zest, salt, and black pepper. Mix well to ensure an even coating.
In another bowl, beat the eggs until frothy.
Dip each prawn into the beaten eggs, allowing excess to drip off, then coat with the breadcrumb mixture, pressing lightly to adhere.
Heat the extra-virgin olive oil in a large skillet over medium-high heat.
Once the oil is hot, carefully add the prawns in a single layer without overcrowding the pan. Fry in batches if necessary.
Cook each side for about 2-3 minutes or until golden brown and crispy.
Remove the prawns from the skillet and place them on a plate lined with paper towels to drain excess oil.
Garnish the crispy fried prawns with freshly chopped parsley and serve immediately with lemon wedges on the side.
Nutrition Facts
Calories |
2119 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 131.5 g | 169% | |
| Saturated Fat | 27.7 g | 138% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1357 mg | 452% | |
| Sodium | 3362 mg | 146% | |
| Total Carbohydrate | 79.9 g | 29% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 8.0 g | ||
| Protein | 167.2 g | 334% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 1063 mg | 82% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1859 mg | 40% | |
*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.
