American · dinner, lunch
Baked Butter Prawns
Video by Judi's Keto Kitchen on YouTube · Open on YouTube
- Carnivore if you leave out the fresh coriander and garlic
- Keto (0.7 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Crustacea, Milk. Check labels on stock, sauces and spice mixes.
Prawns give about 22 g protein, most of a day's selenium and a good dose of vitamin B12 per serve. The butter makes it high in saturated fat, so dip the prawns lightly rather than finishing all of it.
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Ingredients 5
Method
Tap a time to watch that step in the video.
- Heat the oven to 175°C (350°F). Slice the butter into a baking dish, add the garlic if using, and put it in the oven for 4–10 minutes until the butter has melted. 0:36
- Sprinkle in a little Old Bay seasoning if using, then lay the prawns in a single layer in the melted butter. 2:21
- Bake about 10 minutes, then check: smaller prawns may be done sooner and very large ones may need a few minutes more. Don't overcook them. 3:34
- Serve the prawns with the hot butter from the dish for dipping, with coriander on top if you like. 4:03
Tip. Serves 4 (the cook's recipe). A squeeze of lemon juice is an optional extra. Old Bay is salty, so taste before adding any salt.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 1%
- Protein 30%
- Fat 69%
Fits keto: 0.7 g net carbs a serve, with 69% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High82%
45 µg a serve, mostly from raw prawns (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High66%
1.6 µg a serve, mostly from raw prawns (96%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High27%
245 µg a serve, mostly from butter (79%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 High22%
0.4 g a serve, mostly from raw prawns (76%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc Source14%
1.5 mg a serve, mostly from raw prawns (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source12%
1.9 mg a serve, mostly from raw prawns (63%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 Source10%
0.2 mg a serve, mostly from raw prawns (87%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 8
Magnesium9%
37 mg a serve, mostly from raw prawns (95%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium6%
74 mg a serve, mostly from raw prawns (85%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Potassium5%
250 mg a serve, mostly from raw prawns (92%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate5%
19 µg a serve, mostly from raw prawns (92%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K4%
4.5 µg a serve, mostly from fresh coriander (52%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron3%
0.6 mg a serve, mostly from raw prawns (82%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D3%
0.5 µg a serve, mostly from butter (82%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin C1%
0.7 mg a serve, mostly from garlic (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Judi's Keto Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.