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10-minute meal: Scampi salad

(Image credit: Unknown)

Scampi: not just for baskets. It’s environmentally sound and chefs such as Heston Blumenthal are making the breaded seafood into a gourmet delight. This easy-to-cook MF-endorsed version offers 50g of muscle-building protein, while wholemeal batter ensures you won’t suffer blood-sugar spikes and tartare sauce provides insulin-regulating chromium.

Wholemeal battered scampi

Ingredients (serves 1)

75g wholemeal flour / 100ml milk / 200g raw king prawns, peeled / 2tbsp rapeseed oil / 1tbsp diced shallots / 2tbsp diced gherkins / 1tsp chopped parsley / 1tbsp capers / 1tbsp mayonnaise / Juice of ½ a lemon, plus slices to serve / ½ a bag of mixed salad leaves

To make

  • Whisk the flour and the milk together in a bowl.
  • Dip the prawns in the mixture.
  • Fry them in the oil in a deep pan for three to four minutes.
  • For the tartare sauce, mix the shallots, gherkins and parsley with the capers, mayonnaise and lemon juice.Serve the scampi on a bed of salad leaves. Garnish with the sauce and lemon slices.

Prawns provide selenium which boosts immunity

Lemon provides flavonols which protect against cancer

Gherkins provide silica which strengthens ligaments and tendons


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