Mediterranean Diet Tempura Prawns
Elevate your seafood game with these Mediterranean Diet Tempura Prawns, a lighter twist on the classic tempura dish. Featuring crisp, golden prawns coated in a whole wheat batter infused with fragrant oregano and smoky paprika, this recipe combines Mediterranean flavors and healthier ingredients without sacrificing crunch or taste. Sparkling water is the key to achieving a light, airy batter, while frying in heart-healthy extra virgin olive oil ensures a guilt-free indulgence. Ready in just 25 minutes, these quick and easy prawns are perfect as an appetizer or light main dish. Garnish with fresh parsley, serve with zesty lemon wedges, and enjoy a dish that’s as satisfying as it is wholesome. Ideal for fans of Mediterranean-inspired meals and seafood lovers alike!
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Recipe Information
Ingredients
- 16 pieces Large prawns, peeled and deveined (tails left on)
- 0.5 cup Whole wheat flour
- 0.75 cup Sparkling water, chilled
- 2 cups Extra virgin olive oil, for frying
- 1 teaspoon Dried oregano
- 0.5 teaspoon Paprika
- 1 teaspoon Sea salt
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
- 4 pieces Lemon wedges, for serving
Instructions
In a medium-sized bowl, whisk together the whole wheat flour, dried oregano, paprika, and sea salt to evenly combine the dry ingredients.
Slowly pour the chilled sparkling water into the dry ingredients while whisking, until a smooth and light batter forms. Do not overmix. The batter should have the consistency of heavy cream; adjust with a little more flour or water as needed.
Heat the extra virgin olive oil in a deep, heavy-bottomed skillet or saucepan over medium-high heat until it reaches 350°F (175°C). Use a kitchen thermometer for accuracy or test by dropping a small amount of batter into the oil; it should sizzle and rise to the surface immediately.
Pat the prawns dry with a paper towel to remove excess moisture. This will help the batter adhere better.
Holding each prawn by the tail, dip it into the batter to coat evenly, allowing any excess to drip off. Carefully lower the battered prawn into the hot oil.
Fry the prawns in small batches (about 4–5 at a time) to avoid overcrowding the pan, which could lower the oil temperature. Fry each prawn for 2–3 minutes, turning occasionally, until the batter is golden and crispy.
Using a slotted spoon or spider strainer, remove the prawns from the oil and place them on a paper towel-lined plate to drain excess oil.
Repeat with the remaining prawns, ensuring the oil returns to the correct temperature between batches for consistent frying.
Arrange the tempura prawns on a serving platter. Sprinkle with chopped parsley if desired and serve immediately with lemon wedges on the side for a zesty finish.
Nutrition Facts
Calories |
4451 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 477.8 g | 613% | |
| Saturated Fat | 68.4 g | 342% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 325 mg | 108% | |
| Sodium | 2956 mg | 129% | |
| Total Carbohydrate | 51.1 g | 19% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 3.5 g | ||
| Protein | 51.4 g | 103% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 166 mg | 13% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 847 mg | 18% | |
*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.
