SEAFOOD SCHOOL TIP #2
How to ...
peel prawns
Remove the head of
the prawn by twisting
it off the body.
Remove the legs
and shell, starting
from the head and
working your way down to
the tail, removing the shell
in sections. Pinch the tail
gently and pull the body
out. If you want to leave the
tail on, simply keep the last
section of the shell on.
Remove the intestinal
tract before cooking
or eating.60 healthyfoodguide.com.auhfg RECIPES
¾cuproastedcashews
600gcookedpeeled
smallprawns
2 eggs
3 teaspoonsfinely
gratedlemonzest
¾cuppackagedwholegrain
breadcrumbs
4 shallots,thinlysliced
2 tablespoonsoliveoil
80gbabyrocket
1 x250gpacketbaby
cucumbers,quartered
lengthways
1 mediumripeavocado,sliced
2 tablespoonslemonjuice
½cupreduced-fatsourcream
Lemonwedges,toserve1 Place½cupcashewsinafood
processor.Blitzthecashewsuntil
finelychopped.Transfernutsto
alargebowl.Placeprawnsand
1 egginprocessor.Processuntil
chopped(donotover-mix,asyou
stillwanttoseepiecesofprawn).
Transfertobowlwithcashews.
2 Addtheremainingeggand
2 teaspoonsoflemonzest,thePERSERVE (3 prawn cakes)
2413kJ/577cal
Protein 44.9g
Total Fat 29.6g
Sat Fat 6.5g
Carbs 29.2gSugars 7.9g
Fibre 5.5g
Sodium 739mg
Calcium 378mg
Iron 4.0mgbreadcrumbs and three-quarters
of the shallots. Mix contents well
to combine. Using hands, shape
¼ cupfuls of the prawn mixture
into 12 round cakes.
3 Heat the olive oil in a large
non-stick frying pan over a
medium-high heat. Cook prawn
cakes in batches, until browned
on both sides and heated
through. Cover to keep warm.
4 Meanwhile, place the rocket,
cucumber, avocado, half the
lemon juice, remaining oil and
remaining cashews in a bowl.
Toss gently to combine.
5 Combine sour cream, rest of
zest and juice in a small bowl.
Serve cakes with salad, lemon
sour cream and lemon wedges.
Garnishwith remaining shallots.Prawns & cashew cakes with
green salad & lemon sour cream
Serves 4 (Makes 12 cakes) Cost per serve $6.90 Time to make 15 minPROTEINHIGH