Prawn Cakes

Prawn Cakes – Oven baked, Crispy, Fluffy, Delicious

 

Prawn Cakes
Prawn Cakes

I love Prawns, you can cook them any way you like, Boiled, on the BBQ, in a Gumbo, stir fired, stick em in a wonton and steam them, coat them in Breadcrumbs and deep fry, or mince them and make a Crispy Prawn cake out of them.

Prawn Cakes
Prawn Cakes

Today is a low calorie diet day, and Prawns are a really low source of protein with very low calories, so I wanted to incorporate them in tonight’s dinner. I also wanted to keep this recipe really simple, and not overpower the prawn flavour with heaps of herbs and spices unlike this recipe http://www.45degrees.co.nz/thai-fish-cakes-low-cal-smash-hit/

Prawn Cakes
Prawn Cakes

Nine simple ingredients including the salt and pepper make up these delicious patties. The Prawn flavour is kept intact, they are crispy on the outside, the Panko breadcrumbs keeps them light and fluffy in the middle. These are grilled (broiled) in your oven at the highest temperature your oven can manage, this allows the outside to brown an crispen, while the center is just cooked. Even if I wasn’t watching my calories, I would oven grill them, that’s how  good they turned out.

Prawn CakesPrawn Cakes
Prawn Cakes

The picture show the generous helping you get from this recipe. These are about 100 calories for each large Prawn Cake.

Prawn Cakes
Prawn Cakes
Prawn Cakes
Serves 2
These prawn cakes are crispy on the outside and fluffy on the inside. Cooked under your oven grill, they are a ow calorie treat.
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Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Prep Time
20 min
Cook Time
10 min
Total Time
30 min
300 calories
19 g
410 g
6 g
40 g
2 g
243 g
1651 g
3 g
0 g
4 g
Nutrition Facts
Serving Size
243g
Servings
2
Amount Per Serving
Calories 300
Calories from Fat 54
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 410mg
137%
Sodium 1651mg
69%
Total Carbohydrates 19g
6%
Dietary Fiber 2g
8%
Sugars 3g
Protein 40g
Vitamin A
28%
Vitamin C
36%
Calcium
20%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 300 grams raw green prawns fresh or Frozen, if frozen defrost and dry completely on paper towels
  2. 1/2 Fresh Red Chilli, chopped or 1/2 tsp dry red chilli flakes
  3. 1/2 red onion chopped roughly
  4. 2 cloves garlic roughly chopped
  5. Small bunch coriander roughly chopped
  6. 1 egg
  7. 30 grams Panko breadcrumbs (about 1 cup)
  8. Salt and pepper to taste
  9. Cooking spray
Instructions
  1. Preheat you oven grill (broiler) to high. I put mine on Fan Grill
  2. Place the chopped red onion, coriander & garlic in a food processor and blend until finely minced. Add the Prawn meat, a ping of Salt and grind or two of Black Pepper, and pulse into the ingredients are combined. Do not over process, or the prawn meat will look like glue, it should still have some chunky bits.
  3. Put the prawn mixture into a bowl, add the beaten egg and combine.
  4. Add the breadcrumbs, and mix through - the mixture will still be moist.
  5. Shape into 6 patties, and place on greaseproof paper on a baking sheet. Spray with cooking spray and put into the top 3rd of the oven.
  6. Grill (Broil) for about 5 minutes, or until the top is golden - keep an eye on this stage, as Grill temperatures differ. Remove the parchment paper (mine was quite brown), flip the cakes over, and spray the top with cooking oil. Return to the grill for another 3-5 minutes until golden.
Notes
  1. The breadcrumbs make these lighter in texture than your average Thai Prawn cake. I thought these were excellent. Serve with a simple salad.
beta
calories
300
fat
6g
protein
40g
carbs
19g
more
45degrees.co.nz http://www.45degrees.co.nz/

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