Heart-Healthy Tempura Prawns

Crispy, golden, and utterly satisfying, these Heart-Healthy Tempura Prawns are a lighter twist on the classic fried favorite, designed to fit into a balanced lifestyle. With a unique batter made from whole-grain and brown rice flours, this recipe highlights wholesome, fiber-rich ingredients without sacrificing the signature crunch of tempura. The use of cold sparkling water ensures a delicately airy coating, while avocado oil—rich in heart-friendly monounsaturated fats—keeps frying healthier. Seasoned with a hint of garlic powder and smoked paprika, each bite is a flavorful delight. Paired with a zesty, low-sodium soy sauce and lemon dipping sauce, these tempura prawns are perfect for an appetizer or a light dinner alongside a fresh salad. Quick to prepare and packed with flavor, this dish is an excellent choice for seafood lovers craving an indulgent yet nutritious treat.

Nutriscore Rating: 59/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 12 pieces Large raw prawns, peeled and deveined
• 0.5 cups Whole-grain flour
• 0.5 cups Brown rice flour
• 1 teaspoons Baking powder
• 1 cups Sparkling water (cold)
• 2 cups Avocado oil (for frying)
• 0.5 teaspoons Garlic powder
• 0.25 teaspoons Smoked paprika
• 0.25 cups Low-sodium soy sauce (for dipping)
• 1 tablespoons Lemon juice (for dipping)
• 0.25 teaspoons Ground black pepper
• 5 pieces Ice cubes (optional, to keep batter cold)

Directions

Step 1

Rinse the prawns under cold water and pat them dry with a paper towel. Set aside.

Step 2

In a medium-sized mixing bowl, whisk together whole-grain flour, brown rice flour, baking powder, garlic powder, smoked paprika, and ground black pepper.

Step 3

Gradually pour in the cold sparkling water while whisking to create a smooth batter. The consistency should be slightly thinner than pancake batter. Add a few ice cubes to the batter bowl to keep it cold if needed.

Step 4

In a large, heavy-bottomed skillet or wok, heat the avocado oil over medium-high heat until it reaches 350°F (175°C). Use a thermometer to monitor the temperature for best results.

Step 5

Dip each prawn into the batter, ensuring it is evenly coated, and gently shake off any excess.

Step 6

Carefully place the coated prawns into the hot oil, frying in small batches to avoid overcrowding. Fry for 2-3 minutes per side until golden and crispy. Remove with a slotted spoon and place on a paper towel-lined plate to drain excess oil.

Step 7

Repeat the frying process with the remaining prawns, monitoring the oil temperature to maintain 350°F (175°C).

Step 8

In a small bowl, mix the low-sodium soy sauce and lemon juice to create a light dipping sauce.

Step 9

Serve the tempura prawns immediately while still hot and crispy. Pair with the dipping sauce and a side of mixed greens for a complete heart-healthy dish.

Nutrition Facts

Serving size	1148.5 grams (1148.5g)

Amount per serving	% Daily Value*
Calories	4868

Total Fat 478.20g	613%
Saturated Fat 51.60g	258%
Polyunsaturated Fat NaNg
Cholesterol 351mg	117%
Sodium 2694mg	117%
Total Carbohydrate 100.20g	36%
Dietary Fiber 10.60g	38%
Total Sugars 1.30g
Protein 60.30g	121%

Vitamin D 0IU	0%
Calcium 161mg	12%
Iron 4mg	23%
Potassium 1102mg	23%

*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.

Source of Calories

Fat: 87.0%

Protein: 4.9%

Carbs: 8.1%