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

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

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

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

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

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
Added Sugar: 0.0g (0 %)
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:

36.0

Glycemic Load:

5.1