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Chef Meg's Not-Fried Shrimp with Japanese Cocktail Sauce

By: , SparkPeople Blogger
3/11/2012 2:00 PM   :  9 comments   :  12,525 Views

Biting into a perfectly crispy fried shrimp is so satisfying. The 10 grams of fat per serving? Not so satisfying. This dish has all the crunch, with much less fat. 


Minutes to Cook: 15
Number of Servings: 4

Nutritional Info

Servings Per Recipe: 4
Calories: 193.7
Total Fat: 2.9 g
Cholesterol: 172.3 mg
Sodium: 243.4 mg
Total Carbs: 12.8 g
Dietary Fiber: 1.4 g
Protein: 28.0 g

Tips

Edamame are young soybeans. Find them in the frozen food section shelled or still in their fuzzy pods. If you can't find them shelled, thaw them and shuck them as you would peas or beans. 

Wasabi is Japanese horseradish. Find it in paste or powder form in the Asian section of most supermarkets. Use it sparingly--it's potent. Here, we've softened the bite with sweet edamame and fresh spinach. 

When breading the shrimp try to use only one hand for the wet ingredients and one hand for the dry. You will avoid lumps in the breading. 

Ingredients


Shrimp
1 pound shrimp (16-20 large), peeled and deveined 
1/4 cup white whole wheat flour
1/4 teaspoon paprika
2 tablespoons egg whites
1/2 cup panko breadcrumbs


Sauce
1/2 cup shelled edamame
2 cups fresh spinach
1/2 teaspoon wasabi paste
1/2 lemon, juiced

Nonstick cooking spray

Directions


This sauce is reminiscent of cocktail sauce with the tangy wasabi. Turn this into a light meal by serving the shrimp with a green salad. 

Preheat the oven to 400 degrees. Place a cooling rack on top of a sheet pan and set both in the oven to preheat.

Set up a breading station: Place the flour and paprika in one flat-bottomed dish, the egg whites in a second and the panko in a resealable bag. 

Remove the pan and rack from the oven and coat with nonstick cooking spray. 

Bread the shrimp: Place them in the flour and coat well, then use your other hand to place them in the egg whites. Finally place the shrimp into the bag of panko and shake well. Place the shrimp on the rack. Repeat with the remaining shrimp, making sure you use one hand for the wet and one hand for the dry ingredients to avoid clumps. 
Once all the shrimp have been breaded, coat them with nonstick cooking spray. 

Bake 12-14 minutes, until the crust is slightly browned.

While the shrimp is baking, prepare the sauce. Simmer the edamame in 2 cups of water for 10 minutes, then add the spinach and cook another minute. Drain the water, reserving one cup. Run cold water over the edamame and spinach to shock them (this stops the cooking process and retains the color of the spinach). 
Place the vegetables in a small food processor of blender with half of the reserved cup of cooking liquid. Pulse a few times, then add the wasabi and lemon juice and process until smooth. Optional: Strain the sauce through a sieve to remove any skin from the edamame. (Note: This will lower the fiber content.) 

Serve immediately. Makes 4 servings, 4-5 pieces of shrimp with 3 tablespoons of sauce for dipping

Note: You will only use about half the flour, but you need that much to ensure even coating.

Get the full recipe here.

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Comments

  • FISHOUTAWATER
    9
    For those looking for a veggie option, a quick and easy appetizer is to put button mushrooms into cocktail sauce. You'll be quite surprised that it tastes just like shrimp with cocktail sauce. - 10/22/2012   10:26:36 PM
  • 8
    Take the oil out of it completely - braise your prawns with a wee bit water (if you need to cook them first), then cook in a home-made tomato sauce. Even using tinned chopped tomatoes, this can be so lo-cal, lo-salt, lo-fat......
    However - the intro did say about biting into crispy shrimp, so my idea wouldn't work here. - 9/2/2012   4:51:51 PM
  • 7
    I just like to throw shrimp in with whole wheat noodles and a sauce I make with a little olive oil, tomatoes and garlic. - 3/17/2012   12:07:46 AM
  • 6
    From the title I was really hoping it would be a recipe without meat. - 3/12/2012   10:23:07 PM
  • 5
    This recipe sounds good for something a bit different. That's what I like about Chef Meg's twist on recipes. Thanks! - 3/12/2012   10:51:10 AM
  • 4
    "...add the spinach and cook another minutes." How many more minutes after the spinach is added? - 3/12/2012   8:05:19 AM
  • 3
    123#LAINE456, make it and take some over to your neighbors. - 3/12/2012   7:45:07 AM
  • 123ELAINE456
    2
    Will have to try this recipe when I have company as I live alone and it would be too much for me. Sounds good thou. God Bless You and Have a Wonderful Week. - 3/12/2012   4:25:05 AM
  • 1
    sound good will try it sometime...thanks - 3/11/2012   5:02:27 PM

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