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.

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

Quick and simple to make and with no frying involved this versatile tasty recipe is also budget friendly!

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 that means less effort and less fat and calories too!

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.

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. 😉

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

I just serve with a simple salad of iceberg lettuce, tomotoes and cucumber to accompany.

You could however serve these baked prawns as an appetiser or starter for your dinner party.

And they're also fantastic as a healthy snack!

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, cooking them that way means 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.

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.
• These baked prawns are best served right away when they are hot, because that is when they are crispiest.  If you have any left and want to reheat them, then reheat on a baking sheet in the oven rather than in the microwave.

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Other Popular Prawn Recipes For You To Try

• King prawn and rocket salad has a delicious lime and soy dressing which is bursting with flavour. This is one salad you’ll not want to put down once you’ve started it!
• Mild South Indian prawn curry really is an easy and delicious healthy meal. If you’re calorie counting or health conscious the bonus is this curry comes in at an extremely low 200 calories per portion.
• Leftover rice prawn and mushroom stir fry is a delicious quick and easy recipe when you’re wondering what to do with leftover rice. A healthy leftover rice recipe that serves 2 and takes just 30 minutes!

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!!

And if you enjoyed these healthy baked prawns why not try my healthy baked chicken strips recipe?

I’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! 🙂

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5 from 5 votes

Healthy Baked Coconut Prawns with Dipping Sauce Recipe

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.

Prep Time25 minutes mins

Cook Time10 minutes mins

Total Time35 minutes mins

Course: Dinner

Cuisine: Asian

Servings: 4 people

Calories: 308kcal

Author: Neil

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Equipment

• Kitchen scale
• Measuring spoons
• Pyrex mixing glass bowl

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 tablespoon No fat Greek yogurt
• 2 tablespoon tomato ketchup
• 2 tablespoon Thai sweet chilli sauce
• 2 teaspoon lime juice

Metric - US Customary

Instructions

For the Coconut Prawns: -

• Preheat oven to 180C Fan
• Mix together the desiccated coconut and breadcrumbs in a bowl and season.
• 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.
• Place oven-safe rack onto a baking tray and give a light spray over the prawns with the cooking oil spray.
• Place tray with rack into the oven and bake for 8 to 10 minutes until the prawns are golden brown and cooked through.
• Meanwhile, made the dipping sauce.

For the Dipping Sauce: -

• Mix the yogurt with the tomato ketchup, chilli sauce and lime juice together.
• Serve the baked coconut prawns with an iceberg lettuce salad and the dipping sauce to the side.

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Nutrition

Calories: 308kcal | Carbohydrates: 35.1g | Protein: 12g | Fat: 13.5g | Saturated Fat: 7.4g | Monounsaturated Fat: 1.3g | Cholesterol: 101.2mg | Sodium: 707.6mg | Fiber: 1.8g | Sugar: 7.3g | Vitamin A: 200IU | Vitamin C: 3.3mg | Calcium: 40mg | Iron: 2mg