FoodRef · Recipe

Crispy Prawn Burgers

3.5/ 10Poor
Median across 11 diets

0 approve · 5 caution · 6 avoid

Controversy1.3
Consensus1.3Divisive

Standard deviation of the 11 scores. Higher = the diets disagree more.

The verdicts

Disapprove (6)

  • Vegan
    1.0
  • Carnivore
    2.5
  • Paleo
    2.8
  • Keto
    2.2
  • Low-FODMAP
    3.5
  • Whole30
    1.8

Caution (5)

  • DASH
    4.2
  • Mediterranean
    5.4
  • Zone
    5.0
  • Anti-Inflammatory
    4.0
  • GLP-1
    4.5

Approve (0)

None in this range

Ingredients

Instructions

  1. 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.
  2. 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).
  3. 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.
  4. Dredging station – Put the egg and flour in separate shallow bowls, and the panko on a plate (need squishing space).
  5. 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.
  6. 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.
  7. 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

DASHCaution

Prawns are lean and low-sodium friendly, but the brioche buns, panko, and added salt push sodium and refined carbs up.

MediterraneanCaution

Seafood and olive oil are Mediterranean staples, but refined white buns, panko, and deep-frying reduce alignment.

VeganAvoid

Contains prawns, egg, and brioche (dairy/egg) — entirely non-vegan.

CarnivoreAvoid

Prawns and egg fit, but flour, panko, buns, lettuce, gherkins, and green onion disqualify most of the dish.

PaleoAvoid

Prawns and egg are paleo, but flour, panko breadcrumbs, and brioche buns are not allowed.

KetoAvoid

Brioche buns, flour, and panko make this very high-carb despite the lean protein.

Low-FODMAPAvoid

Garlic, green onion (white parts), and wheat-based buns/flour/panko are high-FODMAP triggers.

Whole30Avoid

Grains, legumes (likely in buns), dairy in brioche, and breading all violate Whole30.

ZoneCaution

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.

GLP-1Caution

Good lean protein from prawns supports satiety, but refined carbs and fried coating reduce the satiety-per-calorie ratio.

Share this recipe