When The Weeone Chooses Dinner: Pan Fried Cajun Shrimp
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
- 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
- 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.
- 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