Gluten Free Shrimp Oreganata

GF NF SF Oct 22, 2024

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This shrimp oreganata utilizes a homemade breadcrumb mix made of oat flour, grated cheese, and ground flaxseeds. It's gluten free, delicious, and cheaper than store-bought GF breadcrumbs. This meal comes together very quickly, and is a great light and healthy meal that serves 4. Pair it with a side of roasted veggies, and you have a complete dish

BREADCRUMBS
- 1/2 cup (45 g) Oat flour
- 1/4 cup (30 g) Grated parmesan cheese
- 1 tbsp (15 g) Minced garlic
- 2 tbsp (13 g) Ground flaxseed
- 1 tbsp (3 g) Parsley, dried
- 1 tbsp (3 g) Oregano, dried
- 1 tbsp (3 g) Basil, dried
- 1/2 tbsp (4.5 g) Garlic powder
- 1/2 tbsp (4.5 g) Onion powder
- 1 tsp (3 g) Black pepper, ground
- 1/2 tsp (3 g) Salt

SHRIMP
- 1 lb (454 g) Frozen raw shrimp, peeled and deveined
- 2 tbsp (30 g) Balsamic vinegar
- 1 tbsp (15 g) Extra virgin olive oil
- 1 tbsp (15 g) Lemon juice
- 1/4 tsp (1.5 g) Salt

1. Preheat your oven to 450F, and grease a 9x13" pan with a spray of oil

2. In a large mixing bowl, combine together the breadcrumb ingredients - oat flour, grated cheese, minced garlic, ground flax, parsley, oregano, basil, garlic powder, onion powder, black pepper, and salt. Set aside

3. Add the frozen shrimp to a large bowl, and let water run in the bowl for a few minutes until defrosted. Peel off the shells and tails (if applicable), and pat dry

4. In a bowl, toss the shrimp with the balsamic vinegar, olive oil, lemon juice, and salt. Arrange in a single layer in your pan. Spoon the breadcrumb mixture on top of the shrimp

5. Bake at 450F for 10 minutes, then broil for 2-3 minutes, or until the breadcrumbs are golden brown. Watch carefully while broiling; you don't want to burn it. Squeeze some lemon juice to taste on top

https://www.poormanprotein.com/recipes/shrimp-oreganata

Description

This shrimp oreganata utilizes a homemade breadcrumb mix made of oat flour, grated cheese, and ground flaxseeds. It's gluten free, delicious, and cheaper than store-bought GF breadcrumbs. This meal comes together very quickly, and is a great light and healthy meal that serves 4. Pair it with a side of roasted veggies, and you have a complete dish

Time

Prep Time:

15 minutes

Cook Time:

15 minutes

Total Time:

30 minutes

Cost

Total Cost:

Cost per Serving:

$2.11

Ingredients

Serving(s)

Breadcrumbs

1/2 cup Oat flour
1/4 cup Grated parmesan cheese
1 tbsp Minced garlic
2 tbsp Ground flaxseed
1 tbsp Parsley, dried
1 tbsp Oregano, dried
1 tbsp Basil, dried
1/2 tbsp Garlic powder
1/2 tbsp Onion powder
1 tsp Black pepper, ground
1/2 tsp Salt

Shrimp

1 lb Frozen raw shrimp, peeled and deveined
2 tbsp Balsamic vinegar
1 tbsp Extra virgin olive oil
1 tbsp Lemon juice
1/4 tsp Salt

Instructions

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1. Preheat your oven to 450F, and grease a 9x13" pan with a spray of oil
2. In a large mixing bowl, combine together the breadcrumb ingredients - oat flour, grated cheese, minced garlic, ground flax, parsley, oregano, basil, garlic powder, onion powder, black pepper, and salt. Set aside

3. Add the frozen shrimp to a large bowl, and let water run in the bowl for a few minutes until defrosted. Peel off the shells and tails (if applicable), and pat dry
4. In a bowl, toss the shrimp with the balsamic vinegar, olive oil, lemon juice, and salt. Arrange in a single layer in your pan. Spoon the breadcrumb mixture on top of the shrimp

5. Bake at 450F for 10 minutes, then broil for 2-3 minutes, or until the breadcrumbs are golden brown. Watch carefully while broiling; you don't want to burn it. Squeeze some lemon juice to taste on top

Nutrition Facts

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Servings: 4

Calories: 229

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Total Fat: 9.3g (12 %)

Saturated Fat: 2.3g (11 %)

Polyunsaturated Fat: 2.1g

Monounsaturated Fat: 3.9g

Cholesterol: 149mg (50 %)

Sodium: 1221mg (53 %)

Total Carbohydrate: 15.9g (6 %)

Fiber: 3.0g (11 %)

Net Carbs: 12.9g

Total Sugar: 1.6g

Protein: 20.7g (41 %)

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Vitamin B12: 1.36mcg (57 %)

Vitamin D: 0.11mcg (1 %)

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Calcium: 184mg (14 %)

Iron: 2.08mg (12 %)

Magnesium: 83mg (20 %)

Potassium: 296mg (6 %)

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Glycemic Index

:

33.8

Glycemic Load

:

5.4

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