King Prawns in Garlic Chilli Butter

Why This Works for Intermittent Fasting

King prawns are almost pure protein with virtually no carbohydrate, and cooking them in butter adds enough fat to make the meal genuinely satisfying rather than light and forgettable. The garlic and chilli give it real flavour without needing sugar, breadcrumbs, or a sauce built on starch — so it drops your blood sugar response to almost nothing while still feeling like a proper dinner. It's also fast enough to cook after a long fasting window when you don't want to wait 40 minutes for food.

Ingredients

• 700g (1.5 lb) raw king prawns, peeled and deveined, tails on
• 4 tablespoons unsalted butter
• 5 garlic cloves, thinly sliced
• 1–2 red chillies, finely sliced (or ½–1 teaspoon chilli flakes)
• 2 tablespoons olive oil
• 1 lemon, half juiced and half cut into wedges
• 3 tablespoons fresh parsley, chopped
• Sea salt and black pepper, to taste

Instructions

1. Pat the prawns dry. Remove excess moisture with paper towels — this helps them sear rather than steam. Season lightly with salt and pepper.

2. Heat the pan. Warm the olive oil in a large skillet over medium-high heat until shimmering.

3. Sear the prawns. Add the prawns in a single layer (work in two batches if needed to avoid crowding). Cook for 1–2 minutes per side, until pink and just opaque. Remove to a plate.

4. Build the garlic chilli butter. Lower the heat to medium and add the butter to the same pan. Once melted, add the sliced garlic and chilli, stirring frequently for 60–90 seconds until fragrant — don't let the garlic brown or turn bitter.

5. Return the prawns. Add the prawns back to the pan along with any juices from the plate. Toss to coat in the garlic chilli butter for 1 minute, just to warm through.

6. Finish. Remove from the heat, squeeze over the lemon juice, and scatter with fresh parsley.

7. Serve immediately with lemon wedges on the side, straight from the pan.

Nutrition Per Serving

Values are approximate and based on 4 servings from 700g of king prawns and 4 tablespoons of butter.

Fasting Compatibility

This is a strong option for breaking a 16-hour or longer fast — the high protein and moderate fat give solid satiety with a minimal insulin spike, and the light cook time means less waiting once your window opens. Works equally well as the sole meal of an OMAD day or the closing meal of an 18:6 window.

Related Recipes

• Grilled prawns with garlic butter and asparagus
• Pan-seared scallops in garlic butter
• Prawn and avocado salad with lime

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.