This Triple-Omega Crispy Shrimp recipe delivers a boatload of healthy omega-3 fats to your family’s diet, and it’s easy to make any night of the week.
The reason I call this triple-omega shrimp is because I use three omega-3 ingredients: shrimp, ground flaxseed, and expeller pressed canola oil.
Omega-3 fatty acids (DHA and EPA) ward off inflammation, lower heart disease risk, boost immune function, keep our brains healthy and strong, are essential for fetal brain and eye development, are critical for pregnant women, lessen symptoms of arthritis … I could go on and on. Seafood, especially fatty fish like salmon and sardines, as well as omega-3 eggs contain the long-chain EPA and DHA omega-3s while vegetarian sources known as ALA, which are considerably less potent yet still important, include flaxseeds, chia seeds, canola oil, and walnuts.
As for omega-3 supplements, the amount you may decide to take depends on your diet as well as your age and health status. And the quality is super important since not all brands are created equal. A recent review of 30 top-selling fish oil supplements sheds light on which brands are the best of the bunch, so you may want to check that out.
Eating fried shrimp defeats the purpose of eating shrimp for good health. For my fried shrimp makeover, I created a breading with Panko bread crumbs, grated Parmesan cheese, and ground flaxseed. I cooked the shrimp in a skillet with a moderate amount of butter and expeller pressed canola oil.
- Serves: 5
- Serving size: 4 shrimp pieces
- Calories: 210
- Fat: 9g
- Saturated fat: 3g
- Carbohydrates: 14g
- Sodium: 610mg
- Fiber: 1g
- Protein: 19g
- 1 pound jumbo raw shrimp (16 - 20 count), shelled and deveined
- 1 cup Panko (Japanese style) bread crumbs
- ¼ cup grated Parmesan cheese
- 2 tablespoons ground flaxseed
- 1 large egg, beaten
- 1 tablespoon expeller pressed canola oil
- 1 tablespoon butter
- 1 lemon cut into wedges, optional
- Place the shrimp on a cutting board and, using a sharp knife, cut almost through the curved back side of the shrimp. Open flat, and then gently pound each shrimp with a mallet or rolling pin to flatten. Set aside.
- Combine the bread crumbs, Parmesan cheese, and ground flaxseed in a shallow bowl. Place the egg in a separate bowl. Dip each shrimp in the egg, then coat evenly with the bread crumb mixture. 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 cooked through, 1 to 2 minutes per side. You may need to cook the shrimp in two batches depending on the size of your skillet.
- Serve with lemon wedges and your favorite dipping sauce, as desired.