Grilled Prawns with Garlic Butter and Asparagus

Why This Works for Intermittent Fasting

Prawns are one of the leanest, most protein-dense foods available — roughly 24g of protein per 100g with minimal fat. Combined with the richness of garlic butter and fibre-packed asparagus, this meal is deeply satisfying without spiking insulin aggressively. It fits a 16:8, 18:6, or OMAD eating window perfectly and keeps you full without the heavy post-meal sluggishness of a carbohydrate-rich dinner. The asparagus provides folate, vitamin K, and gut-supporting prebiotic fibre, making this more than just a quick protein hit.

Ingredients

• 400g large raw prawns, peeled and deveined (tails on)
• 300g asparagus spears, woody ends snapped off
• 60g butter
• 4 cloves garlic, finely minced
• 1 tbsp olive oil
• Zest and juice of half a lemon
• Small handful flat-leaf parsley, roughly chopped
• Sea salt and cracked black pepper
• Pinch of chilli flakes (optional)

Instructions

1. Prepare the asparagus. Snap the woody ends off the asparagus spears. Toss with olive oil, a pinch of sea salt, and black pepper.
2. Heat a grill pan or cast-iron skillet to high heat. Grill the asparagus for 4–5 minutes, turning once, until lightly charred and tender. Transfer to a warm plate.
3. Make the garlic butter. In a wide pan over medium heat, melt the butter. Add the minced garlic and cook for 1 minute until fragrant but not browned. Add chilli flakes if using.
4. Cook the prawns. Add the prawns to the garlic butter pan in a single layer. Cook for 1–2 minutes per side until pink and just cooked through. Do not overcook — prawns tighten quickly.
5. Finish with lemon. Squeeze lemon juice over the prawns and scatter the parsley over the top. Grate the lemon zest over everything just before serving.
6. Serve immediately with the grilled asparagus alongside.

Nutrition Per Serving

Fasting Compatibility

This dish works best at the end of the eating window for 16:8, 18:6, or OMAD protocols. The high protein-to-calorie ratio makes it an excellent choice for anyone focused on preserving muscle during fasting. It is naturally keto and carnivore-adjacent — simply remove the asparagus for a strict carnivore plate. For OMAD, double the prawn portion and add a side of leafy greens dressed with olive oil to reach a complete one-meal macronutrient target.

Related Recipes

• Baked salmon with dill, lemon, and capers
• Seared tuna steak with sesame, ginger, and greens
• Pan-seared scallops with garlic butter and greens

This recipe is for informational purposes only and is not medical advice.