FitBotStreaks & discipline
← Back
Coconut Prawns with Rice & Mango Salsa

Coconut Prawns with Rice & Mango Salsa

Prawns in a golden coconut-panko crust with no deep-frying, with jasmine rice and a mango-lime salsa: a taste of holiday on your plate.

🍽️ Main dish🟢 Easy⏱ 35 min
Calories730 kcal
Protein44 g
Carbs98 g
Fat18 g

💡 Use this recipe to fuel your /sport workouts with FitBot.

📝 Ingredients

  • 300 g raw peeled prawns (thawed if frozen)
  • 150 g jasmine rice + 225 ml water
  • 25 g plain flour
  • 1 egg
  • 30 g desiccated coconut + 30 g panko breadcrumbs
  • 2 tsp rapeseed oil
  • 1 small ripe mango (about 200 g flesh)
  • 1 lime (zest and juice)
  • ½ red onion (about 50 g)
  • ½ bunch fresh coriander (about 15 g)
  • Salt, black pepper

🍴 Utensils

  • Air fryer
  • Saucepan with lid
  • Fine sieve
  • 3 shallow bowls
  • Mixing bowl
  • Chopping board and knife

📖 Steps

  1. Rinse the rice in a fine sieve until the water runs almost clear. Put it in the saucepan with 225 ml water and a pinch of salt, bring to the boil, cover and cook for 12 min over a very low heat. Leave to stand off the heat for 10 min without lifting the lid.
  2. Make the salsa: cut the mango flesh into 1 cm dice, chop the red onion very finely and finely chop the coriander. Mix in the bowl with the lime zest and juice and a pinch of salt, then chill until needed.
  3. Pat the prawns thoroughly dry with kitchen paper: if they are damp, the coating slides off. Season lightly with salt and pepper. Put the flour in a shallow bowl, the egg beaten with a pinch of salt in a second, and the coconut mixed with the panko in a third.
  4. Dip each prawn in the flour, tapping off the excess, then in the egg, letting it drip off, and finally in the coconut-panko mixture, pressing so it is well coated. Place them on a plate as you go, without stacking them.
  5. Preheat the air fryer for 3 min at 190 °C. Lightly brush the prawns with oil on both sides, then arrange them in the basket in a single layer, not touching (in two batches if necessary).
  6. Cook for 8 min at 190 °C, turning them carefully halfway through, until the crust is golden and the prawns are pink and opaque in the centre. In the oven: 12 min at 220 °C on a baking tray lined with baking paper, turning halfway through.
  7. Fluff up the rice with a fork and divide it between two plates. Add the piping hot prawns and a generous spoonful of salsa alongside, not on top, so the coating stays crispy. Serve straight away.
💡 FitBot tip: If you can't find a really ripe mango, the salsa also works with 200 g diced fresh pineapple. To make it lighter, replace half the coconut with panko: the crust stays just as crispy.