Crispy popcorn shrimp without the deep-fryer: panko-crusted shrimp baked until crunchy, tucked into tortillas with a creamy slaw. Four tacos (two per serving) come to 35g of protein for 369 calories.

Dipping the shrimp in a hot-sauce egg wash before the panko seasons them and glues the crumb on.

Ingredients

  • For the shrimp tacos
  • Raw shrimp — 250 g (about 14 x-large), peeled & deveined [P 60 C 0 F 3]
  • Panko breadcrumbs — ⅓ cup [P 3 C 22 F 1]
  • Egg whites — ¼ cup [P 8 C 1 F 0]
  • Hot sauce — 1 tsp (Frank’s)
  • Small tortillas — 4, ~28 g each whole wheat [P 8 C 44 F 3]
  • Salt, pepper, paprika, garlic powder, chilli powder — to taste
  • For the creamy coleslaw
  • Coleslaw mix (dry) — 1 cup [P 1 C 6 F 0]
  • Light mayo or Miracle Whip — 2 tbsp [P 0 C 1 F 8]
  • Fat-free plain Greek yogurt — 2 tbsp [P 2 C 1 F 0]
  • Mustard — 1 tsp
  • Hot sauce — 1 tsp (Frank’s)
  • Lemon — a squeeze

Method

  1. Heat the oven to 450°F / 230°C.
  2. Bread the shrimp. Dip in the hot-sauce egg white, then coat in seasoned panko. Bake 10 minutes.
  3. Make the slaw. Mix the coleslaw, mayo, yogurt, mustard, hot sauce and lemon.
  4. Build. Warm the tortillas and fill with shrimp and slaw.

What to eat it with

  • A quick tomato salsa in place of slaw (onion, tomato, cilantro, lime).
  • Extra hot sauce.
  • Lime wedges.

Variations

  • Cornflake crust: for extra crunch.
  • Spicier: more chilli or hot sauce.
  • Bowl version: over rice or greens.

Honest notes

  • Fibre: about 4g a serving, from the tortillas and slaw.
  • Shrimp note: naturally very lean — most of the fat here is the mayo.
  • Macros: reconcile with the per-serving (2 tacos) 369 cal / 35g protein listed; no correction needed.