Prawn cocktail, which is naturally low calorie has been a classic starter since the 1970s, often associated with retro dinner parties and festive celebrations. Traditionally served in a cocktail glass, this dish has stood the test of time due to its simple yet elegant presentation and deliciously creamy sauce.
My version gives the prawn cocktail a fresh twist with its layered presentation, perfect for showcasing the vibrant colours and textures of the ingredients. I used a gin glass for a modern touch, but any cocktail glass or dish will work beautifully! What’s more is this recipe features a quick and easy UPF free Marie Rose Sauce. Check out this cool history of the prawn cocktail written by Saucy Dressings
Health Benefits of this Layered Prawn Cocktail
This low calorie prawn cocktail recipe is naturally low in calories and high in protein thanks to the prawns, which are an excellent source of lean protein and essential nutrients like omega-3 fatty acids, selenium, and vitamin B12. The calorie content depends on the mayonnaise you choose.
For a low-calorie option, 2 tablespoons of light mayonnaise contain just 80 calories. If you prefer a UPF-free version, Hunter & Gather mayonnaise is a fantastic choice. Additionally, Biona Worcestershire sauce keeps the dish free from ultra-processed ingredients while adding a depth of flavour to the sauce.
Do you have a diet restriction?
This low calorie prawn cocktail recipe is:
Low Fat
Low FODMAP
Low GI
Paleo Friendly
Nut Free
Dairy Free
Ultra Processed Food Free
Gluten Free
Step 1:
Start by preparing the classic prawn cocktail sauce. In a small bowl, combine 2 tablespoons of mayonnaise (I use Hunter & Gather mayo for a UPF free option), ½ tablespoon of tomato puree, a small pinch of chilli powder, and a pinch of salt. Add 1 drop of Worcestershire sauce (I recommend Biona Worcestershire for a low UPF option) to enhance the flavour. Mix thoroughly until the sauce is smooth and evenly blended. Set aside while you prepare the rest of the ingredients.
Step 2: Prepare the lettuce
Take the little gem lettuce and remove any wilted or bruised outer leaves. Rinse the remaining lettuce thoroughly under cold water to remove any dirt, then pat dry with a clean tea towel or kitchen paper. Using a sharp knife or a salad chopper, slice the lettuce into thin ribbons about 0.5 cm wide. This shredding ensures the lettuce layers evenly and provides a crisp, light texture. Set the lettuce aside in a bowl, keeping it as dry as possible to avoid making the sauce watery
Step 3: Build the prawn cocktail
Choose your serving glass, such as a cocktail glass for a classic presentation or a gin glass for a modern twist. Ensure the glass is clean and dry to highlight the beautiful layers.
Begin assembling by adding a layer of shredded lettuce at the bottom, creating a vibrant green base. Spoon a thin layer of the prepared sauce over the lettuce, spreading it gently with the back of a spoon to ensure even coverage without crushing the lettuce. Next, add a portion of the cooked king prawns, arranging them neatly in a single layer. Repeat the process by adding another layer of shredded lettuce, followed by another spoonful of sauce, and finishing with the remaining prawns on top. You can then add any leftover sauce to the top of the prawn cocktail.
Take care to build clean, distinct layers to showcase the dish’s colours and textures, which will look stunning through the glass.
Variations
Spice it Up: Add a dash more chilli powder or a splash of hot sauce for extra heat.
Add Avocado: Include a layer of diced avocado for a creamy, nutrient-packed addition.
Cucumber Crunch: Add finely diced cucumber for a refreshing crunch.
Herbs: Sprinkle chopped parsley or dill between the layers for a fresh, herbal note.
Switch the Prawns: Substitute prawns with crab meat or cooked lobster for a luxurious twist.
FAQ
1. Can I use frozen prawns? Yes, but make sure to fully defrost and dry them before using to avoid excess moisture.
2. Can I make this in advance? You can prepare the components in advance, but layer them just before serving to keep the lettuce crisp.
3. Is there a dairy-free option? Yes, choose a dairy-free mayonnaise like Hunter & Gather for a completely dairy-free dish.
4. How do I store leftovers? Cover and refrigerate leftovers promptly, and consume within 1 day for the best quality.
5. Can I freeze this dish? Freezing is not recommended as the lettuce and sauce won’t hold up well after thawing.
6. Can I make this gluten-free? Yes, ensure the Worcestershire sauce is gluten-free. Biona Worcestershire sauce is a great option.
7. What can I serve this with? Serve it with a slice of wholemeal bread or as a starter for a seafood-themed meal.
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