Healthy Baked Coconut Prawns with Dipping Sauce

This healthy baked coconut prawns with dipping sauce recipe is great for sharing with friends, can be served as an appetiser or it could even be a main family meal too. Quick and simple to make and with no frying involved this versatile tasty recipe is also budget friendly!

This healthy baked coconut prawns with dipping sauce recipe is great for sharing with friends, can be served as an appetiser, or it could even be a main family meal too. Quick and simple to make and with no frying involved this versatile tasty recipe is also budget friendly!

These healthy baked coconut prawns are crispy and absolutely delicious when dipped into the sweet and spicy dipping sauce that accompanies.

Perfect as hors d’oeuvre or maybe even served as a sharing party food, this versatile dish is one to keep up your sleeve for when it’s needed.

Unlike most coconut prawn recipes, this one is baked in the oven, rather than deep-fried, meaning less effort and less fat and calories too!

This healthy baked coconut prawns with dipping sauce recipe is great for sharing with friends, can be served as an appetiser, or it could even be a main family meal too. Quick and simple to make and with no frying involved this versatile tasty recipe is also budget friendly!

Folks, I just use defrosted king prawns here as for me they are cheaper than fresh. If you can get fresh ones where you are and they’re not too pricey then go for it!

The breadcrumbs are homemade. I have a bag of breadcrumbs that I keep handy in the freezer. Any old or stale bread I have gets blitzed into crumbs in my food processor and then placed into this bag.

You don’t have to make your own breadcrumbs though, that’s just my choice as nothing goes to waste in this household! You can of course use shop bought panko breadcrumbs.

This healthy baked coconut prawns with dipping sauce recipe is great for sharing with friends, can be served as an appetiser, or it could even be a main family meal too. Quick and simple to make and with no frying involved this versatile tasty recipe is also budget friendly!

There’s no need to buy a coconut either! Ha ha! No, just use plain old unsweetened dessicated coconut that you would normally use for baking. ๐Ÿ˜‰

I even made the dipping sauce as easy and healthy as possible too by using no fat Greek yogurt and other store cupboard condiments.

The pictures in this healthy baked coconut prawns with dipping sauce recipe show the dish being served as a main meal, with a salad of iceberg lettuce, tomotoes and cucumber to accompany.

This healthy baked coconut prawns with dipping sauce recipe is great for sharing with friends, can be served as an appetiser, or it could even be a main family meal too. Quick and simple to make and with no frying involved this versatile tasty recipe is also budget friendly!

Tips For Making These Healthy Baked Coconut Prawns

  • Place the raw prawns in a sieve and rinse under running water. Then pat them dry using kitchen towel.
  • Only coat each prawn with a small amount of flour or they’ll end up “gloopy”.
  • Use gluten-free panko breadcrumbs if you want to make the coconut prawns gluten-free.
  • Be sure to give the prawns a light spray with cooking oil spray prior to baking. This helps to give the prawns their crispy coating.

healthy baked coconut prawns on grill pan before baking

In the picture above you can see the coconut prawns which have been coated in the breadcrumb and dessicated coconut mixture.

I just used my oven grill pan with a layer of aluminium foil underneath which helps to reflect the heat of the grill and crisp up the underside of the prawns. So, there’s no need to turn them over during cooking.

Plus, I hate mess in my kitchen and I prefer minimal washing up! So using the tin foil means the bottom of the grill pan doesn’t have to be washed and the excess crumbs from the cooked baked coconut prawns can just be shaken off.

healthy baked coconut prawns cooked on grill pan after baking

This Healthy Baked Coconut Prawns with Dipping Sauce is perfect for sharing with your dinner party guests or as a main meal too!Click To Tweet

Healthy Baked Coconut Prawns with Dipping Sauce Recipe

Whilst the coconut prawns are baking you can easily assemble the dipping sauce. Once your prawns look like they do in my picture above, you’re good to go! Enjoy!!

Iโ€™d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! ๐Ÿ™‚

5 from 5 votes
This healthy baked coconut prawns with dipping sauce recipe is great for sharing with friends, can be served as an appetiser, or it could even be a main family meal too. Quick and simple to make and with no frying involved this versatile tasty recipe is also budget friendly!
Healthy Baked Coconut Prawns with Dipping Sauce
Prep Time
25 mins
Cook Time
10 mins
Total Time
35 mins
 

This healthy baked coconut prawns with dipping sauce recipe is great for sharing with friends, can be served as an appetiser, or it could even be a main family meal too.

Course: Dinner
Cuisine: Asian
Servings: 4 people
Calories: 308 kcal
Author: neil@neilshealthymeals.com
Ingredients
For the Coconut Prawns :-
  • 50 g Desiccated Coconut
  • 50 g Breadcrumbs
  • Freshly ground salt and pepper
  • 400 g Raw King Prawns
  • 60 g Plain flour
  • 2 eggs lightly beaten
  • Cooking oil spray
For the Dipping Sauce :-
  • 4 tbsp No fat Greek yogurt
  • 2 tbsp tomato ketchup
  • 2 tbsp Thai sweet chilli sauce
  • 2 tsp lime juice
Instructions
For the Coconut Prawns: -
  1. Preheat oven to 180C Fan
  2. Mix together the desiccated coconut and breadcrumbs in a bowl and season.
  3. Dip one prawn into the flour, shake off excess, dip into the beaten egg and then coat thoroughly with the coconut breadcrumb mixture. Place prawn onto an oven-safe rack. Repeat with the remaining prawns.
  4. Place oven-safe rack onto a baking tray and give a light spray over the prawns with the cooking oil spray.
  5. Place tray with rack into the oven and bake for 8 to 10 minutes until the prawns are golden brown and cooked through.
  6. Meanwhile, made the dipping sauce.
For the Dipping Sauce: -
  1. Mix the yogurt with the tomato ketchup, chilli sauce and lime juice together.
  2. Serve the baked coconut prawns with an iceberg lettuce salad and the dipping sauce to the side.

Nutrition Facts
Healthy Baked Coconut Prawns with Dipping Sauce
Amount Per Serving
Calories 308 Calories from Fat 122
% Daily Value*
Total Fat 13.5g 21%
Saturated Fat 7.4g 37%
Monounsaturated Fat 1.3g
Cholesterol 101.2mg 34%
Sodium 707.6mg 29%
Total Carbohydrates 35.1g 12%
Dietary Fiber 1.8g 7%
Sugars 7.3g
Protein 12g 24%
Vitamin A 4%
Vitamin C 4%
Calcium 4%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.

This healthy baked coconut prawns with dipping sauce recipe is great for sharing with friends, can be served as an appetiser or it could even be a main family meal too. Quick and simple to make and with no frying involved this versatile tasty recipe is also budget friendly!

If youโ€™re looking for other delicious baked, rather than fried, healthy recipes then Iโ€™m sure youโ€™ll love my Baked Parmesan Turkey Escalopes or my Easy Baked Chicken Kiev recipe.

Back to this week though, on Thursday stand by for some fantastic Scottish scenery with the first post of our recent epic 95 mile hike. Fort William to Kinlochleven – The West Highland Way. Day 1.

See you Thursday! ๐Ÿ™‚

In order not to miss future updates and new recipes, make sure youโ€™re subscribed toย neilshealthymealsย by adding your email* to the subscription list at the very top of this post or subscribe here. And you can follow me too via your favourite social media channels below.

*I do not use your email for anything else other than adding you to my blog subscription list which you can opt out of at any time.

This healthy baked coconut prawns with dipping sauce recipe is great for sharing with friends, can be served as an appetiser or it could even be a main family meal too. Quick and simple to make and with no frying involved this versatile tasty recipe is also budget friendly! #neilshealthymeals #healthybakedprawns #bakedprawns #bakedshrimp #healthydippingsauce #sharing #appetiser

Comments

  1. YES!!! I want to hoard all of the shrimp and dip! So up my alley!! And so perfect for some summer appetizer bites!
    PS: I always tin foil my pans = NOOOOO CLEAN UP!
    GiGi Eats recently posted…I Like It Crunchy!My Profile

    • neil@neilshealthymeals.com says:

      I’ve tasted some really excellent shrimp there in the U.S. before so I definitely think that if you can get shrimp as excellent as yours then this is a superb recipe to indulge!

      Thanks GiGi, and good to know you’ve adopted the tin foil in the pan method for less mess! ๐Ÿ˜€

  2. anjankumar says:

    This recipe looks really awesome, its mouth watering , I have a feeling to eat it right away! I will try this recipe at home.

  3. Woah! This looks really delicious. Made me crave for really bad. In fact, we’re having this tonight for dinner. (haha!) thank you for sharing the recipe.

    • neil@neilshealthymeals.com says:

      Hope you enjoyed your healthy baked prawns Sheila! I’ll be making this dish for Lynne and I again very soon too!

  4. I am right there with ya when it comes to cleaning up, Neil! I can’t stand a messy kitchen. And this recipe sounds not only delicious, but easy to clean up, too. I love the idea of baking the prawns. I usually just pan saute ’em, but baking in a breadcrumb mixture sounds even easier! Our market occasionally has prawns on a good sale, so I’m going to keep my eye out for that and then make these for dinner one night. They look awesome!
    David @ Spiced recently posted…Slow Cooker Hawaiian Pulled Pork SlidersMy Profile

    • neil@neilshealthymeals.com says:

      Thanks David. I bet if you can get those prawns from your market they will taste absolutely amazing with this recipe.

      Good quality produce and a basic down to earth easy recipe like this one go hand in hand, don’t they? ๐Ÿ˜€

  5. Ben|Havocinthekitchen says:

    I do love shrimp, but I often reject those which are breaded/battered/coconut…ed (haha did I creare a new word?) and then deep-fried as they tend to be sooo oily and soggy that you actually cannot feel the shrimp. That’s why I’m in love with this idea, Neil – they look just perfect (and so delicious!)

    • neil@neilshealthymeals.com says:

      That’s absolutely what I always think about deep-fried shrimp too Ben, that they can be so oily and soggy. Glad you like this tasty alternative baked version. Thanks so much for the rating! ๐Ÿ˜€

  6. I so love this idea of coconut and breadcrumb coated prawns! I use frozen prawns too – someone told me that here (where I live in Georgia/USA) most of the “fresh” prawns displayed in the seafood section at grocery stores was previously frozen so best get the frozen stuff. I cannot wait to try this the next time I bring some prawns home!

    • neil@neilshealthymeals.com says:

      I’m jealous Shashi! It sounds like you can get some great fresh prawns at your local grocery store. ๐Ÿ™‚

      I can get fresh prawns, but only from a seafood place at the other end of town. It would take my entire lunch hour up to walk there and back. So I have to make do with prawns from my local supermarket which are good, but not as fresh as can be.

  7. Your prawns and dipping sauce both sound great!
    Karen (Back Road Journal) recently posted…Grilled Lamb Kebabs With Mint Yogurt SauceMy Profile

Speak Your Mind

*

CommentLuv badge

15 Shares