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Oven Baked Prawn with Spicy Oriental Mandarin Sauce
Oven Baked Prawn with Spicy Oriental Mandarin Sauce
- Preparation Time: 40 minutes
- Yield: 4 servings (1 serving ~ 4-5 big prawns)
Instructions:
| Ingredient | Amount |
|---|---|
Spicy Oriental Mandarin Sauce | |
Mandarin orange, peeled and seeds removed | 1 whole |
White sugar | 15g |
Onion, diced | ⅛ whole (20g) |
Garlic, minced | 2 cloves (9 g) |
Low sodium soy sauce | 1 teaspoon |
Red chili flakes | ¼ teaspoon |
Vinegar (Apple cider) | ¼ cup (65g) |
Five spice powder | ¼ teaspoon |
Mandarin orange zest | ½ teaspoon |
Water | 1½ cups (375g) |
Oven Baked Prawn | |
Fresh prawns, remove shells except tails | 500g |
Breadcrumbs | 45g |
Dried parsley | 3 teaspoons |
Paprika | ¼ tablespoon |
Lemon juice | 15g |
Eggs (beaten) | 2 whole |
Canola oil | 4 teaspoons |
Spicy Oriental Mandarin Sauce
- Zest the mandarin orange with grater. Set the zest aside.
- Heat up 1½ cups water in a pot and add in the peeled mandarin orange. Simmer for 10 minutes or until fruits are soft.
- Add in all the ingredients, gently stir and let it simmer for 6-8 minutes. Then remove it from the heat.
- Pour the mixture into a blender and grind it until smooth texture.
- Ready to be served as the sauce at the side with prawns.
Oven Baked prawn
- Preheat oven to 200°C.
- Mix breadcrumbs, paprika and dried parsley in a bowl. Set aside.
- Remove vein of prawns. Pat dry the prawns with paper towel.
- Dip the prawns in beaten eggs then roll the prawn with breadcrumbs mixture. Shake off the excess. Repeat this step twice to make sure the prawn is thoroughly coated.
- Line your baking tray with baking sheet. Place the prawns on the baking tray. Put some canola oil on prawns before putting into oven.
- Bake for 10 minutes or until the prawns turn golden brown.
- Squeeze some lemon juice on top and it’s ready to serve with sauce.
Cooking Tips:
For a crispier texture, you can opt for air-frying instead of baking.
Recipe available in English and Chinese. Download PDF here
Healthy Tips
- Prawn is a good source of protein. Removal of prawn head can help to reduce up to 70% of cholesterol content in a prawn.
- Mandarin orange is citrus fruit, which rich in Vitamin C. It helps to strengthen the immune system, maintaining healthy skin and promote wound healing.
- Sodium content can be reduced up to 60% by replacing commercial chilli sauce with homemade spicy oriental mandarin sauce.
- Nutrition content per serving: (Energy: 219kcal)
Carbohydrate:
15g
Protein:
20g
Total fat:
9g
Sodium:
313mg
Potassium:
421mg
Phosphate:
289mg
Recipe courtesy of student from Singapore Polytechnic, Sim Jun Yi Nerissa and NKF Dietitians.
