Spanish · Authentic-ish Spanish
Garlic Prawns
146 kcal a serving, against 339 for the traditional version. That is 193 kcal off, or 57%, with 25.5g of protein. Serves 4. 30 minutes.
What the traditional version is
Classic gambas al ajillo: raw prawns, peeled, usually with the tail left on for the fiddly effect, pan-fried in a lake of olive oil with plenty of sliced garlic and a few thin rounds of chilli. Served still bubbling, sprinkled with parsley and just enough salt. The olive oil is front and centre - the prawns almost poach in it, and the bread's there to soak up every last drop.
What changed, and what each change costs
Olive oil down from 80g to 14g, with prawn shell stock added
Even with a non-stick pan and a heavy hand with the prawns, the original is all about that oil bath. By using the prawn shells to make a quick stock, you get a hit of brininess and flavour without pouring away half a bottle of oil.
What it costs you. You don't get the same clear, golden sauce. Instead you're left with a greyish emulsion that tastes fine but looks like you've dropped the dish. Mopping it up with bread is less thrilling - the oil's not there to soak, and the sauce clings rather than glides.
Prawns upped from 400g to 500g for more protein
Without a pool of oil to fill the plate, the serving looks a bit thin. More prawns means more to chew, and ramps up the protein.
What it costs you. The portion looks healthier (it actually is), but you won't be left with a puddle to fight over at the end. Less licking of fingers, more wiping sauce off your chin.
Bread is out, unless you've earned it
That 100g of baguette is just there to ferry oil from plate to mouth. Lose the oil and it turns into a carb-delivery system with not much to pick up.
What it costs you. Alright, you'll miss the bread. If you must, toast a thin slice or two - just don't write to complain that it isn't how your Spanish grandmother does it.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 339 | 146 |
| Protein | 23.2g | 25.5g |
| Fat | 21.2g | 4.2g |
| Saturated fat | 3g | 0.6g |
| Carbohydrate | 15g | 2g |
| Protein per 100 kcal | 6.8g | 17.5g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Spanish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. crustaceans.
The method is in the book
If you want bread slicked in golden oil, this isn't your night. The prawn shell stock brings a lot of flavour, but it can't match the satisfaction of dipping into a hot puddle of olive oil like you're meant to. Still, you get more prawns, and you won't be scraping oil off your chin for the next six hours. If someone pipes up about missing the oil, hand them an extra prawn and crack on.
The quantities and the method for this dish are in Authentic-ish Spanish, along with 57 more. It is not out yet. The swap kit is free in the meantime.