Recipes>Prawn Recipes
Bored of Lunch’s Breaded Scampi with Tartare Sauce
by Nathan Anthony from Bored of Lunch: Healthy Fakeaways
Easy
Serves 4
Total 24min
Prep 10min
Cook 14min
Try Bored of Lunch’s recipe for healthy homemade scampi with tartare sauce for a lighter take on this seaside classic.
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From the book
Bored of Lunch: Healthy Fakeaways
Nathan Anthony
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Introduction
A classic takeaway dish served with some tartare sauce and a wedge of lemon. Now you can, of course, do a battered version mixing cider and flour, but this is a fakeaway and I’ve made it healthier and less of a faff.
Tags
Ingredients
| 300g | raw, peeled prawns |
|---|---|
| 3 tbsp | plain flour |
| 1 | egg, beaten |
| 100g | breadcrumbs |
| low-calorie spray oil | |
| salt, to taste | |
| lemon wedges, to serve | |
| For the tartare sauce: | |
| 5 tbsp | light mayo |
| 2 tbsp | fat-free yogurt |
| Handful of | chopped fresh parsley |
| 1 tbsp | chopped capers |
| juice of ½ lemon | |
| 1 | gherkin, finely chopped |
| ½ tsp | dried herbs (oregano or mixed herbs) |
Method
Pat the raw prawns dry with kitchen paper and sprinkle over some salt.
Put the flour, beaten egg and breadcrumbs into three separate bowls. Dip the prawns in the flour, then the egg and lastly the breadcrumbs until well coated.
Spray the prawns with oil, then air-fry at 200°C for 12–14 minutes until nice and golden.
While the prawns are cooking, make your speedy tartare sauce. Add all the ingredients to a bowl, then stir it all together.
I like to serve the scampi with the tartare sauce and also some chunky chips. So good!
Calories 274 Protein: 20g Carbs: 30g Fat: 8g
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Ingredients
Method
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