Spanish · lunch, snack
Gambas a la Plancha with Aioli
Video by Bart's Fish Tales on YouTube · Open on YouTube
- Keto (1.1 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea, Egg. Check labels on stock, sauces and spice mixes.
Cooked in their shells on hot salt, the prawns need no oil at all: five give about 22 g of protein, most of a day's selenium and over half a day's vitamin B12. Almost all the fat is in the aioli, so dip lightly.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Make the aioli: crush the garlic to a smooth paste in a mortar, mix in the egg yolk and a pinch of salt, then add the sunflower oil drop by drop, stirring all the time, until thick. Season with lemon juice and pepper and chill. 0:33
- Spread a layer of coarse sea salt over the base of a large heavy frying pan and heat it over medium-high for about 2 minutes, until the salt is very hot. 1:47
- Use whole raw king prawns with heads and shells on, ideally MSC- or ASC-certified. Lay them on the hot salt and press them in gently so one side is covered. 2:17
- Cook 2–3 minutes until the underside turns red, then turn them over and cook another 2–3 minutes. The shells crisp while the meat steams in its own juices. 3:21
- Serve straight away with the aioli. Twist off the heads, peel the shells, dip in the aioli and add a few drops of lemon if you like. 4:29
Tip. Serves 4 as a tapa (5 prawns each). The meat doesn't taste salty because the shells protect it. For carnivore, skip the aioli and lemon. The aioli uses raw egg yolk. Give everyone a finger bowl of warm water with a lemon slice.
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 29%
- Fat 70%
Fits keto: 1.1 g net carbs a serve, with 70% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High148%
2.4 g a serve, mostly from sunflower oil (88%). 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.
Selenium High86%
47 µg a serve, mostly from raw king prawns (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High67%
1.6 µg a serve, mostly from raw king prawns (95%). 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 E High35%
5.3 mg a serve, mostly from sunflower oil (76%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc Source14%
1.6 mg a serve, mostly from raw king prawns (92%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K Source14%
17 µg a serve, mostly from sunflower oil (98%). 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.
Vitamin B6 Source11%
0.2 mg a serve, mostly from raw king prawns (80%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 8
Magnesium9%
36 mg a serve, mostly from raw king prawns (97%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A7%
65 µg a serve, mostly from raw king prawns (75%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium6%
72 mg a serve, mostly from raw king prawns (87%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate6%
24 µg a serve, mostly from raw king prawns (70%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium5%
250 mg a serve, mostly from raw king prawns (93%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron3%
0.6 mg a serve, mostly from raw king prawns (74%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C2%
2.2 mg a serve, mostly from lemon juice (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D2%
0.3 µg a serve, mostly from egg yolk (72%). 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.
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 Bart's Fish Tales; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.