King Prawn And Asparagus Tray Bake Recipe With Lemon And Garlic

What makes tray bake recipes so good?

I love tray bake recipes, you know the recipes that take so little effort to make you wonder why there isn’t a tray bake recipe for every meal on the planet. Well there is, for a pretty large portion of meals at least! This particular tray bake recipe is a king prawn and asparagus tray bake recipe with lemon and garlic. This recipe makes a great lunch option, its light, healthy and low calorie. I’d suggest adding some rice or an extra vegetable to turn this into a hearty dinner. 

Do you have a diet restriction?

This recipe is a great choice of you have one of the following diet restrictions:

• Gluten Free
• Dairy Free
• Nut Free
• Low GI
• Ultra Processed Food Free

Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.

Step 1: Marinate the king prawns

This king prawn recipe is so simple there’s barely anything to write so this could be a very short recipe! The king prawns in this recipe are marinated in a lemon and garlic marinade so this needs to be done first. You can use any king prawns you like but aim for raw and peeled. I remember when i was a child, my nan would get me to help her peel prawns, pull the legs and heads off and honestly, it was a horrible experience that I hope I never have to repeat. You could also use frozen king prawns just defrost them in a fridge before cooking. If you can only find cooked prawns, then make sure you adjust the cooking times so that they only go in 1-2 minutes before the end, they will only need warming up and will dry out easily. I would avoid smaller breeds of prawns for this recipe.

Add your prawns to a bowl and grate in ¼ of a lemons worth of zest, a squeeze of the juice, 2 cloves of garlic, minced or crushed (you could also use 1 tsp garlic powder) ½ tsp of paprika, ¼ tsp of onion flakes and ¼ tsp of chilli flakes. Mix this all together well so that the prawns are evenly coated in the seasonings. Leave the king prawns in the fridge to marinate for 2 hours.

Step 2: Bake your king prawns and asparagus

Once the 2 hours (or as long as you have time for) is up, preheat your oven to 180C and cut the dry ends off of your asparagus spears. Line a baking tray and add your asparagus spears. Place in the oven for 5 minutes to give them a head start. Add the prawns and any of the seasonings from the bowl and place back in the oven for a further 10 minutes. When your prawns are pink and curled they are done. 

Transfer to a bowl or plate to serve along with some extra salad or other side dishes.

Variations

1. Citrus Infusion

Enhance the citrusy flavors by adding a variety of citrus fruits to the marinade, such as orange or grapefruit zest. This will add a zesty and refreshing twist to your king prawns and asparagus.

2. Herb Garden Delight

Introduce a medley of fresh herbs to elevate the dish. Chop up parsley, dill, and chives, and mix them into the marinade for a burst of herbaceous goodness.

3. Spicy Cajun Kick

Transform your tray bake into a spicy Cajun delight by replacing the chili flakes with Cajun seasoning. Serve the prawns and asparagus over a bed of rice for a complete and satisfying meal.

4. Mediterranean Fusion

Infuse a Mediterranean twist by adding cherry tomatoes, Kalamata olives, and a drizzle of olive oil to the tray before baking. Sprinkle feta cheese on top for a touch of creaminess.

Frequently Asked Questions (FAQ)

Can I use a different type of seafood?

Certainly! Experiment with different seafood options such as scallops, mussels, or even chunks of white fish to create a seafood medley tray bake.

How can I make this dish more filling for dinner?

To turn this into a heartier dinner, serve the tray bake over a bed of quinoa, couscous, or your favorite grain. You can also add roasted sweet potatoes or serve it with a side of crusty bread.

Can I prepare the marinade in advance?

Absolutely! You can prepare the marinade ahead of time and store it in the fridge until you’re ready to marinate the prawns. This allows for a quick and convenient meal preparation.

Can I grill instead of bake?

Certainly! If you prefer a grilled flavor, you can cook the prawns and asparagus on a preheated grill instead of baking them. Adjust the cooking time as needed.

What other side dishes pair well with this tray bake?

Consider serving this dish with a light salad, quinoa, or a side of sautéed greens to complement the flavours of the king prawns and asparagus.

Latest Posts:

• Cheesy Cabbage Bake
• How To Feel Full For Longer | How To Lose Weight
• Low Calorie Gingerbread Muffins
• Low Calorie Cheesecake Style Dessert With Lemon
• High Protein Pasta With Chicken

Please consider liking and following my Instagram and Facebook @ HealthyHeartyWholesome. Not only does it help you to stay up to date with all of these cool recipes but it helps support me, which means I can continue to bring you these super yummy healthy recipes for weight loss for FREE!

Related Recipes: