“Jumbo” and “shrimp” aside, there’s another oxymoron at work in this recipe. How about a basket of hot, crispy fried shrimp and tartar sauce—and no eater’s remorse? The key to the crispy coating is a short blast in a hot oven, not a dunking in a tub of hot oil. A word to the wise: Lobster is really delicious with this preparation, too.

　　

Ingredients

serves 4

　　1/2 cup whole-wheat flour

　　2 cups whole-wheat panko breadcrumbs, such as Ian’s All-Natural

　　3 large egg whites

　　12 ounces jumbo shrimp, peeled and deveined

　　Salt and freshly ground black pepper

　　Nonstick cooking spray

　　1/2 cup Tartar Sauce (page 217) or store-bought low-fat tartar sauce

　　

Step 1

Preheat the oven to 450°F. Place a wire rack on a foil-lined baking sheet.

　　

Step 2

Put the flour in a shallow dish. Put the panko in another shallow dish. In a large bowl, whip the egg whites with a whisk until they are very foamy but not quite holding peaks. Working in batches, dredge the shrimp in the flour, shaking off any excess. Add the shrimp to the egg whites and toss gently to completely coat them. Working with a few at a time, add the shrimp to the panko and coat completely.

　　

Step 3

Lay the shrimp on the wire rack. Season them generously with salt and pepper, and spray them lightly with cooking spray.

　　

Step 4

Bake until the breading is golden and crispy and the shrimp are cooked through, about 8 minutes. Serve with the tartar sauce.

　　

nutrition information

Step 5

Fat: 17g (before), 4g (after)

　　

Step 6

Calories: 423 (before), 266 (after)

　　

Step 7

Protein: 24g

　　

Step 8

Carbohydrates: 34g

　　

Step 9

Cholesterol: 113mg

　　

Step 10

Fiber: 4g

　　

Step 11

Sodium: 625mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.