FoodRef · Recipe
Crispy Prawn Burgers
0 approve · 5 caution · 6 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (6)
- Vegan1.0
- Carnivore2.5
- Paleo2.8
- Keto2.2
- Low-FODMAP3.5
- Whole301.8
Caution (5)
- DASH4.2
- Mediterranean5.4
- Zone5.0
- Anti-Inflammatory4.0
- GLP-14.5
Approve (0)
None in this range
Ingredients
- 400g / 14oz fresh OR 500g/1lb frozen raw peeled prawns (shrimp) (Note 1)
- 1 garlic , minced
- 1/4 cup green onion , finely sliced
- 1/2 tsp cooking salt / kosher salt
- 1/4 tsp black pepper
- 1 egg , lightly whisked with a fork
- 1/2 cup plain flour (all-purpose flour)
- 1 1/4 cups panko breadcrumbs
- 1/2 cup olive oil , or any neutral flavoured oil (vegetable, canola etc)
- 4 brioche buns (10-12cm / 4-5" wide) or other soft white buns, lightly toasted
- 1 1/2 cups shredded iceberg lettuce or cos lettuce (romaine)
- Gherkins , finely sliced
- Bang Bang Sauce (recommended!), Tartare Sauce (use this one), Peri-naise, even ketchup!
Instructions
- Thaw – If using frozen prawns, thaw thoroughly and discard excess water (you lose ~20% in weight in water), then chop into 8mm / 1/3" pieces.
- Blitz – Put half the prawns and garlic in a jug large enough to fit the head of a stick blender. Blitz until it becomes a paste (no need to puree 100% perfectly).
- Prawn patties mixture – Scrape into a bowl. Mix in the chopped prawns green onion, salt and pepper. The mix will be sloppy, but don't worry – it firms up as it cooks, and the shaping method handles the softness.
- Dredging station – Put the egg and flour in separate shallow bowls, and the panko on a plate (need squishing space).
- Crumb – Using slightly wet hands, roll mixture into 4 balls. Coat ball in flour, then egg (let the excess drip off), then press down into a patty in the panko. Make it a smidge larger than the size of your bun (it shrinks a wee bit). Flip using a spatula, press down to adhere panko and make sure to coat the sides. Remove with a spatula onto a plate, repeat with remaining balls.
- Cook – Heat the oil in a large non-stick pan over medium high heat. Cook patties for 2 minutes on each side until golden, then remove onto a paper towel lined tray.
- Assemble burgers as follows – smear base with sauce. Top with prawn patty, cover with gherkins, pile on lettuce. Smear lid with sauce, place on top, EAT! (Homemade fries on the side are the ultimate sidekick but were out of reach today, so I used frozen).
Diet-by-diet
Prawns are lean and low-sodium friendly, but the brioche buns, panko, and added salt push sodium and refined carbs up.
Seafood and olive oil are Mediterranean staples, but refined white buns, panko, and deep-frying reduce alignment.
Contains prawns, egg, and brioche (dairy/egg) — entirely non-vegan.
Prawns and egg fit, but flour, panko, buns, lettuce, gherkins, and green onion disqualify most of the dish.
Prawns and egg are paleo, but flour, panko breadcrumbs, and brioche buns are not allowed.
Brioche buns, flour, and panko make this very high-carb despite the lean protein.
Garlic, green onion (white parts), and wheat-based buns/flour/panko are high-FODMAP triggers.
Grains, legumes (likely in buns), dairy in brioche, and breading all violate Whole30.
Decent protein from prawns, but the carb load from buns and panko outweighs the protein-fat-carb balance Zone targets.
Prawns and olive oil help, but refined flour, panko, white buns, and deep-frying are pro-inflammatory.
Good lean protein from prawns supports satiety, but refined carbs and fried coating reduce the satiety-per-calorie ratio.