Shrimp is a good source of protein and heart-healthy fat, but deep-frying it turns it into a nutritional no-no. Our fried shrimp makeover keeps the crispiness without all the calories and saturated fat.
RECIPE
Crispy Shrimp
Makes 5 Servings
Ingredients:
1 pound jumbo raw shrimp (16 – 20 count), shelled and deveined
1 cup Panko (Japanese style) bread crumbs
1/4 cup grated Parmesan cheese
2 tablespoons ground flaxseed
1 large egg, beaten
1 tablespoon canola oil
1 tablespoon butter
1 lemon cut into wedges, optional
1. Place the shrimp on a cutting board and, using a sharp knife, cut almost through the curved back side of the shrimp. Open flat, and then gently pound each shrimp with a mallet or rolling pin to flatten. Set aside.
2. Combine the bread crumbs, Parmesan cheese, and ground flaxseed in a shallow bowl. Place the egg in a separate bowl. Dip each shrimp in the egg, then coat evenly with the bread crumb mixture. Arrange on a plate.
3. Heat the oil and butter in a large nonstick skillet over medium-high heat. Add the shrimp and cook until crispy and cooked through, 1 to 2 minutes per side. You may need to cook the shrimp in two batches depending on the size of your skillet.
4. Serve with lemon wedges and your favorite dipping sauce, as desired.
Nutrition Information per Serving (about 4 shrimp): 210 calories, 9g fat (3g saturated, 1g omega-3), 610mg sodium, 14g carbohydrate, 1g fiber, 17g protein, 10% calcium