Penn Herb Wellness Guide
Crispy Shrimp with Garlicky Sauted Kale
Crunchy shrimp paired with savory kale offers a contrast in textures and colors on the plate.
Ingredients
- 1 lb jumbo shrimp, (16 to 20 count), raw
- 1 large egg, beaten
- 1 cup panko (Japanese style) bread crumbs
- 1/4 cup grated Parmesan cheese
- 2 Tbs ground flaxseed
- 1 Tbs canola oil
- 1 Tbs butter
- Sauted Kale1 Tbs canola oil
- 1/2 tsp bottled crushed garlic, or 1 garlic clove, minced
- 9 oz prewashed kale (about 6 packed cups)
- 2 Tbs fresh or bottled lemon juice
- Kosher salt, pinch
Directions
- Peel shrimp, leaving tails intact. Starting at the tail end, butterfly shrimp by cutting down the middle to the underside of the shrimp without cutting through it. Remove and discard vein if necessary. Butterfly shrimp. Flatten each shrimp gently with a mallet or rolling pin. Set aside.
- Combine the bread crumbs, Parmesan, and ground flaxseed in a shallow bowl. Dip each shrimp in the egg, then coat evenly with the bread crumb mixture, and arrange on a plate. Heat the oil and butter in a large nonstick skillet over medium-high heat. Add the shrimp and cook until crispy and done, 1 to 2 minutes per side. You may need to cook the shrimp in two batches depending on the size of your skillet.
- Sauted KaleHeat the oil in a large nonstick skillet or saucepan over medium heat. Add the garlic and kale and cook, stirring frequently until the kale wilts and is cooked, 3 to 4 minutes. Add the lemon juice and kosher salt before serving.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 2707
Calories from Fat 522 (19%)
(86%)Total Fat 56g
(59%)Saturated Fat 12g
Polyunsaturated Fat 20g
Monounsaturated Fat 12g
(1171%)Cholesterol 3513mg
(154%)Sodium 3697mg
(132%)Potassium 4611mg
Total Carbohydrate 50g
(17%)Dietary Fiber 4g
Sugars 2g
Sugar Alcohols 0g
(943%)Protein 472g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.