Low fat king prawn scampi, chips and tartare sauce recipe Recipe

Name: Low fat king prawn scampi, chips and tartare sauce recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 spritz low calorie cooking spray; 1 kg (2.2lbs) floury potatoes, chipped; 40 g (1.4oz) wholemeal bread; 2 g (0.1oz) dried mixed herbs; 1 g (0oz) paprika; 2 eggs; 24 peeled raw king prawns (tails on, if you like); 4 tbsp bottled gherkins, drained and roughly chopped; 1 small red onion, finely chopped; 1 tbsp drained and rinsed capers; 2 tbsp extra-light mayonnaise; 200 g (7.1oz) fat free fromage frais; 1 tbsp unwaxed lemon zest, finely grated; 1 scattering fresh dill, chopped, to serve

Servings: persons

1 spritz low calorie cooking spray
1 kg (2.2lbs) floury potatoes, chipped
40 g (1.4oz) wholemeal bread
2 g (0.1oz) dried mixed herbs
1 g (0oz) paprika
2 eggs
24 peeled raw king prawns (tails on, if you like)
4 tbsp bottled gherkins, drained and roughly chopped
1 small red onion, finely chopped
1 tbsp drained and rinsed capers
2 tbsp extra-light mayonnaise
200 g (7.1oz) fat free fromage frais
1 tbsp unwaxed lemon zest, finely grated
1 scattering fresh dill, chopped, to serve

1
Preheat the oven to 220C/Fan 200C/Gas 7.
2
Boil the chips in lightly salted boiling water for 5 minutes.
3
Drain well, return to the pan and cover.
4
Leave to cool slightly then shake the pan to roughen the edges.
5
Line a baking tray with baking parchment and arrange the chips in a single layer.
6
Spray with low calorie cooking spray and bake for 20 minutes or until golden.
7
Meanwhile, put the bread in a food processor and blitz until you have fine breadcrumbs.
8
Transfer to a shallow bowl and mix in the dried herbs and paprika.
9
Lightly beat the eggs in another shallow bowl.
10
Season the prawns with salt and pepper, then dip each one first into the egg and then the breadcrumb mixture.
11
Arrange the prawns on a non-stick baking sheet, lightly spray with low calorie cooking spray and bake for 10-12 minutes or until cooked through and lightly browned.
12
Serve with the chips (seasoned with salt), tartare sauce (see below), and a big mixed salad or mushy peas.
13
For the tartare sauce: In a bowl mix together all the ingredients.
14
Season, scatter over a little chopped fresh dill and chill until ready to serve.
15
Leftover tartare sauce can be kept in the fridge, covered, for up to 3 days.

323

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1 spritz low calorie cooking spray, 1 kg (2.2lbs) floury potatoes, chipped, 40 g (1.4oz) wholemeal bread, 2 g (0.1oz) dried mixed herbs, and more.

Yes, Low fat king prawn scampi, chips and tartare sauce recipe falls under the Seafood category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

Low fat king prawn scampi, chips and tartare sauce recipe

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