Coconut is a brilliant oil to cook with as it as highly saturated, therefore stable even at high temperatures and will retain all its beneficial properties (see this post for more about coconut oil and nutrition). This recipe is gluten-free, low in PUFAs (polyunsaturated fatty acids), high in beneficial MCTs (medium chain triglycerides) and quality protein.
Coconut prawns with pineapple, chilli and lime salsa
Serves 2 as a entrée or light meal
350g raw prawns*, shelled, tails left on and intact
½ cup rice flour or other gluten-free flour (coconut, quinoa, tapioca, etc)
1 tsp sea salt flakes
½ tsp cracked black pepper
1 egg, lightly beaten
¾ cup dried, shredded coconut
Pineapple, chilli & lime salsa
1 cup pineapple, roughly diced
Juice of 1 lime
1 tsp fresh red chilli, finely chopped (adjust to taste)
½ cup fresh herb leaves (mint and coriander work well)
1 tbs shredded coconut, extra, to serve
*Calamari works nicely as a substitute, if preferred
Preheat oven to 190°C (fan-forced). In a small bowl, lightly beat the egg with a fork. Place shredded coconut in a separate bowl, and flour in another. To the flour bowl, add sea salt flakes and black pepper.
Working in batches, take a couple of prawns at a time and dip them into the flour, salt and pepper mixture to coat, shaking off any excess. Next, dip the floured prawns into the beaten egg liquid before rolling them in shredded coconut to coat.
350g raw prawns*, shelled, tails left on and intact
½ cup rice flour or other gluten-free flour (coconut, quinoa, tapioca, etc)
1 tsp sea salt flakes
½ tsp cracked black pepper
1 egg, lightly beaten
¾ cup dried, shredded coconut
Pineapple, chilli & lime salsa
1 cup pineapple, roughly diced
Juice of 1 lime
1 tsp fresh red chilli, finely chopped (adjust to taste)
½ cup fresh herb leaves (mint and coriander work well)
1 tbs shredded coconut, extra, to serve
*Calamari works nicely as a substitute, if preferred
Preheat oven to 190°C (fan-forced). In a small bowl, lightly beat the egg with a fork. Place shredded coconut in a separate bowl, and flour in another. To the flour bowl, add sea salt flakes and black pepper.
Working in batches, take a couple of prawns at a time and dip them into the flour, salt and pepper mixture to coat, shaking off any excess. Next, dip the floured prawns into the beaten egg liquid before rolling them in shredded coconut to coat.
Arrange the coconut prawns on a large, greased baking tray at least 1cm apart so that they don’t stick together whilst baking. Bake in the preheated oven for ~15 minutes, turning once, or until the coconut becomes lightly browned and crispy, and the prawns are cooked through.
[Alternatively, you could shallow-fry the prawns in 3 tbs coconut oil for 3-5 minutes over med-high heat until golden and crisp. Use a slotted spoon to transfer prawns to a paper towel to drain off excess frying oil.]
[Alternatively, you could shallow-fry the prawns in 3 tbs coconut oil for 3-5 minutes over med-high heat until golden and crisp. Use a slotted spoon to transfer prawns to a paper towel to drain off excess frying oil.]
Whilst the prawns are cooking, toss together the diced pineapple, lime juice, finely chopped chilli and fresh herbs. Season with sea salt flakes and cracked black pepper to taste, then sprinkle with a little extra shredded coconut.
Serve coconut prawns hot from the oven, alongside pineapple salsa.
Serve coconut prawns hot from the oven, alongside pineapple salsa.
Kate is a certified Clinical Nutritionist and offers one-on-one coaching for clients in Sydney Australia, and internationally via Skype or email. Visit the nutrition services page to find out more about private coaching, and be sure to subscribe via email and follow the Nutrition by Nature Facebook page for blog updates, articles, nutrition tips, recipes and special offers.
