Mediterranean Diet Tempura Prawns

Indulge in crispy, golden perfection with Mediterranean Diet Tempura Prawns—a nutritious twist on a classic favorite. This delightful recipe combines tender, juicy prawns coated in a light, whole wheat flour batter infused with fragrant oregano and smoky paprika. The batter is made airy and crisp thanks to chilled sparkling water, while frying in extra virgin olive oil keeps it heart-healthy and aligned with the principles of the Mediterranean diet. Ready in just 25 minutes, this dish is perfect for entertaining or elevating a weeknight meal. Serve these delectable prawns hot, garnished with fresh parsley and a squeeze of lemon, for a refreshing burst of flavor. Ideal for seafood lovers, this recipe strikes the perfect balance between indulgence and wholesome eating.

Nutriscore Rating: 54/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

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

Directions

Step 1

In a medium-sized bowl, whisk together the whole wheat flour, dried oregano, paprika, and sea salt to evenly combine the dry ingredients.

Step 2

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.

Step 3

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.

Step 4

Pat the prawns dry with a paper towel to remove excess moisture. This will help the batter adhere better.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

Repeat with the remaining prawns, ensuring the oil returns to the correct temperature between batches for consistent frying.

Step 9

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

Serving size	1027.8 grams (1027.8g)

Amount per serving	% Daily Value*
Calories	4451

Total Fat 477.80g	613%
Saturated Fat 68.40g	342%
Polyunsaturated Fat NaNg
Cholesterol 325mg	108%
Sodium 2956mg	129%
Total Carbohydrate 51.10g	19%
Dietary Fiber 10.60g	38%
Total Sugars 3.50g
Protein 51.40g	103%

Vitamin D 0IU	0%
Calcium 167mg	13%
Iron 5mg	26%
Potassium 847mg	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.

Source of Calories

Fat: 91.3%

Protein: 4.4%

Carbs: 4.3%