Air-fried Prawn Tacos: A Healthier Twist on a Classic

January 13, 2025

Craving a fun and festive weeknight meal that’s both healthy and delicious? Look no further than these Air-Fried Prawn Tacos! Packed with flavour and fresh ingredients, this recipe is ready in under an hour, making it perfect for busy weeknights.

This recipe is a delicious and nutritious weeknight win. The star of the show, succulent prawns, are a lean protein source that’s both filling and low in fat and calories. A zesty marinade adds brightness, while spices like smoked paprika and cumin bring depth. The creamy lemon herb tahini sauce is a healthy alternative to traditional creamy sauces, packed with protein-rich tahini and labneh for a delightful taste without the heaviness. Fresh and vibrant toppings like the cabbage salad with its crunchy vegetables and bright lemon herb dressing add essential vitamins and fibre, while the sweet and spicy mango salsa brings a flavour explosion in every bite.

To ensure a smooth sailing weeknight meal, get ahead of the game by prepping some elements in advance. Devein and marinate your prawns, prepare the refreshing cabbage salad, and chop the ingredients for the vibrant mango salsa. When it’s cooking time, air-fry the prawns in batches to avoid overcrowding and guarantee perfectly crispy results. Finally, warm those tortillas for a delightful textural contrast against the flavourful fillings!

This recipe offers endless possibilities to suit your needs! Craving a hearty bowl? Ditch the tortillas and build a Taco Bowl Extravaganza with brown rice or quinoa as your base. Layer on the refreshing cabbage salad, vibrant mango salsa, and air-fried prawns, finishing it all off with a drizzle of the flavourful lemon herb tahini sauce. Want a lower-carb option? Simply swap the tortillas for lettuce wraps and enjoy all the delicious fillings in a lighter package. And for a fun twist at your next gathering, skewer the air-fried prawns and serve them alongside the mango salsa and tahini sauce for a crowd-pleasing appetiser. With its versatility and burst of flavours, this Air-Fried Prawn recipe is a healthy and delicious win for any occasion!

Thyroid-Friendly Benefits

Prawns: A lean protein source, which is beneficial for thyroid function and overall metabolism.

Spices (paprika, cumin): Provide flavor without adding significant calories or affecting thyroid health.

Diabetes-Friendly Benefits

Low Carb: Using tortillas in moderation or substituting with lettuce wraps makes this recipe lower in carbohydrates.

Fresh Ingredients: Mango salsa and cabbage salad provide fibre and essential nutrients without spiking blood sugar levels.

Macronutrient Composition per Serving

Cal: 350-400 kcal

Protein: 20-25g

Fat: 15-20g

Carbs: 30-35g

Ingredients Used for Air-fried Prawn Tacos

Prawn Marinade:

Jumbo Prawns: The centrepiece of the taco, selected for their meaty texture and ability to absorb flavours.

Garlic: Adds a pungent, aromatic depth to the prawns.

Lime (Zest and Juice): Brings a bright, citrusy sharpness that enhances the seafood flavour.

Ginger: Provides a warm, spicy note that complements both the prawns and the spices.

Smoked Paprika Powder: Offers a smoky depth, enriching the marinade.

Cumin Powder: Gives an earthy spice that pairs well with the zestiness of lime.

Olive Oil: Acts as a binder for the spices and helps cook the prawns evenly in the air fryer.

Cabbage Salad and Lemon and Herb Tahini Sauce:

Green Cabbage: Adds crunch and a slightly sweet undertone.

Carrot: Brings colour, texture, and a hint of sweetness.

Coriander Leaves: Offer a fresh, citrus-like flavour that brightens the salad.

Tahini Paste: Creates a creamy, nutty base for the sauce.

Labneh: Adds tang and creaminess, enhancing the texture of the sauce.

Green Onion, Mint, and Green Chili: Provide a fresh, vibrant kick.

Lemon Juice: Adds necessary acidity to balance the richness of the tahini and labneh.

Mango Salsa:

Mango: Delivers sweetness and a tropical flair.

Avocado: Offers creaminess and a buttery texture.

Onion and Red Chili: Add sharpness and a bit of heat.

Coriander: Ties all the salsa flavours together with its fresh, lemony notes.

Lime Juice and Olive Oil: Dress the salsa, adding brightness and binding the flavours.

Alternative Ingredients

Prawns: Can be substituted with grilled chicken strips or tofu for a vegetarian option.

Labneh in Sauce: Greek yoghurt or sour cream can replace labneh if unavailable.

Mango in Salsa: Pineapple or peach could be used for a different kind of sweetness.

Preparation Tips for Air-fried Prawn Tacos

Marinate the prawns for at least 15 minutes to ensure they fully absorb the flavours.
Finely chop the vegetables and herbs in the salad and salsa to ensure each bite is flavourful and balanced.
Blend the tahini sauce ingredients until smooth, adding water gradually to achieve the desired consistency.

Serving Tips for Air-fried Prawn Tacos

With its versatility and burst of flavours, this Air-Fried Prawn Taco recipe is a healthy and delicious option for busy weeknights, festive gatherings, or a creative way to enjoy a nutritious meal!

Taco Bowl Extravaganza: Turn this recipe into a hearty bowl by using brown rice or quinoa as a base. Layer the rice with the cabbage salad, mango salsa, air-fried prawns, and a drizzle of the lemon herb tahini sauce for a complete and satisfying meal.
Lettuce Wrap Variation: For a lower-carb option, ditch the tortillas and serve the fillings in lettuce wraps.
Party Appetiser Perfection: Skewer the air-fried prawns and serve them with the mango salsa and lemon herb tahini sauce for a crowd-pleasing appetiser.

Storage Tips

Store any leftover ingredients separately. Prawns and sauces can be refrigerated in airtight containers for up to two days.
Assembled tacos are best enjoyed fresh; however, leftover components should be kept apart and assembled just before serving to maintain their best texture and flavour.