When The Weeone Chooses Dinner: Pan Fried Cajun Shrimp

What is it about kids and food you can eat with your fingers? They love ’em. I’m not saying that I dislike fingery foods just that kids have a particular fondness for eating without utensils.

When the weeone chooses what we’ll eat for dinner, I can almost promise that at least ONE item will not need a fork. Dinner the other night was no exception.

We’ve made just about every variation of  healthy fried shrimp you can imagine, but this one was new to me. It takes a page from how I make chicken friend steak – dredge in flour, then in milk, then in breadcrumbs and pan fry it. The result is a crispy coating and a whole lot of yum.

This particular version has seasoned flour. It’s seasoned with a cajun seasoning, something I can’t resist, so when the weeone suggested it, I was fully on board. The coating of the shrimp is the most labor intensive part of the meal, but it’s still relative simple and quick to make so definitely qualifies as “school night meal.”

Pan Fried Cajun Shrimp

Serves 4


  • 2.25 ounces all-purpose flour (about 1/2 cup)
  • 1 1/4 teaspoons salt-free Creole seasoning (such as Tony Chachere’s), divided
  • 1/8 teaspoon salt
  • 1/4 cup fat-free milk
  • 3/4 cup dry breadcrumbs
  • 1 1/2 pounds peeled and deveined large shrimp
  • 3 tablespoons olive oil, divided

Now What?

  1. Combine  the flour, 1 teaspoon Creole seasoning, and salt in a shallow dish. Pour milk into a shallow dish. Place breadcrumbs in a shallow dish. Dredge shrimp in flour mixture; dip in milk. Dredge shrimp in breadcrumbs; shake off excess breading.
  2. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 tablespoons oil to pan; swirl to coat. Add half of shrimp; cook 2 minutes on each side or until done. Repeat procedure with remaining oil and shrimp.

Nutritional Information: per 5 ounces of shrimp
Calories: 334.4, Fat: 6.5g (sat: 1.0g, poly: 1.5g, mono: 2.9g), Chol: 258.7mg, Sodium: 331.2mg, Carb: 19.4g, Fiber: 3.3g, Sugar: 1.9g, Protein: 46.3g

  1. Aly GarlicHands
    September 6, 2012

    Those look amazing! And you child likes shrimp?? Wow! I should try to get my nieces to try this.

    • AGirlintheSouth
      September 6, 2012

      Yes! She loves shrimp. We eat an inordinate amount of shellfish in this house. Just doing our part to keep the fishing industry afloat!

      Definitely try it with kids. It’s not spicy, it’s fried and it’s finger food. A pretty good trifecta for kid food.

      • Aly GarlicHands
        September 6, 2012

        Definitely! I’m going for it when the girls come over next time.

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