I actually used to hate shrimp. I know, very un-Filipino of me, but there it was. When we used to get combo fried rice, etc. I would always just pick the shrimp out and give it to my mom or whatever family member happened to be around.
Now though, I’ve been having fun experimenting – although I’ve noticed that you have to be super careful to avoid overcooking them and ending up with tough, rubbery shrimp on your plate – yes this happened and no I wasn’t cooking them when it did, although I’m not pointing any fingers here (you know who you are) :P.
Take this dish as an example, I kept it pretty basic, relying on Cajun seasoning along with a simple and quick breading that had dinner on the table in a flash. Continuing on with the Cajun theme, I made a rémoulade sauce to dip the shrimp in. Finally, I rounded the meal out with a side of black-eyed peas and swiss chard that I topped with a local cheese, appropriately named ‘Big John’s Cajun Cheese’.
- ¼ cup + 2 Tbsp whole wheat panko (Japanese breadcrumbs), divided
- ½ Tbsp chopped fresh parsley
- 2 tsp – 1 ½ Tbsp Cajun seasoning (how spicy do you like it?)
- 1 Tbsp cornstarch
- 1 large egg white, lightly beaten
- ½ lb – ¾ lb shrimp, peeled, deveined, tails left on
- Dash of salt & pepper
- 1 Tbsp olive oil
- 2 ½ Tbsp nonfat greek yogurt
- 2 ½ Tbsp reduced fat olive oil mayo
- 1 clove of garlic, minced
- 1 tsp Dijon mustard
- 1 tsp ketchup
- 1 tsp lemon juice
- 1 tsp Worcestershire
- 1 1/2 tsp hot sauce (use American hot sauce)
- 1 tsp sweet pickle relish
- 1/2 tsp hot smoked paprika
- Dash of onion powder, salt and pepper (to taste)
- In a mini food processor, combine 2 Tbsp whole wheat panko, parsley and Cajun seasoning. Run for 30 seconds to a minute until well combined.
- Set up a 3 plate dredging system. In the first shallow plate combine panko mix from processor with remaining ¼ cup of panko mixing well. In another shallow plate or small bowl, place lightly beaten egg white. In the final bowl/shallow plate, put in the cornstarch. Sprinkle shrimp with salt and black pepper (be careful you’re your salt here. If the Cajun seasoning you’re using already has salt, and depending on how much seasoning you used, you’ll want to reduce or skip any additional salt on the shrimp). Dredge half of shrimp in cornstarch, shaking off excess; dip into egg whites. Dredge shrimp in panko mixture; press to adhere. Repeat procedure with remaining shrimp.
- Heat a large nonstick skillet over medium-high heat. Add oil to pan and either brush or swirl to coat. Add shrimp to pan, cook 3 minutes on each side or until done.
- Combine all sauce ingredients in a small bowl, mix well to combine. Taste and adjust to your liking (more hot sauce, seasoning, etc.) Serve shrimp with remoulade. *Note – if you don’t want to make the remoulade you could easily sub a bit of reduced fat tartar sauce mixed with a bit of hot sauce or make a simplified version of the sauce using mayo, Greek yogurt, onion powder, hot sauce, pickle relish, salt and pepper.
Nutritional info is rough, but includes listed sauce and is based off of 3/4 lb of shrimp for 2 servings. By using 1/2 lb of shrimp and keeping the sauce at the full level, info would adjust to 302 calories and 13.5 g of fat.