If you’ve been craving coconut shrimp but want to keep it in line with your DASH Diet goals, this recipe has you covered. You’ll still get that crispy, tropical flavor without sacrificing healthy eating principles. Plus, it’s pretty quick to whip up, so no need to spend hours in the kitchen. Are you ready to give it a try?
Ingredients
- 1 pound raw shrimp, peeled and deveined (medium or large size)
- ½ cup whole wheat flour
- ½ teaspoon salt (or a salt substitute for stricter DASH compliance)
- ½ teaspoon black pepper
- 2 egg whites, lightly beaten
- 1 cup unsweetened shredded coconut
- ½ teaspoon garlic powder
- Olive oil spray or a drizzle of olive oil
Directions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly coat it with olive oil.
- Combine the whole wheat flour, salt, pepper, and garlic powder in a shallow bowl.
- Pour the beaten egg whites into a second shallow bowl, and in a third bowl, spread out the shredded coconut.
- Pat the shrimp dry with a paper towel. This helps the coating stick more securely.
- Dip each shrimp first into the seasoned flour, then into the egg whites, and finally roll it in the shredded coconut. Press gently so the coconut adheres well.
- Place each coated shrimp on the baking sheet. Lightly spray or drizzle olive oil on top for extra crispness.
- Bake in the preheated oven for 12–15 minutes, or until the coconut takes on a light golden color and the shrimp turns opaque. Rotate once midway to ensure even cooking.
Nutrition facts
Below is a quick snapshot of approximate nutrition information per serving (about four shrimp), though actual values may vary:
| Nutrient | Amount |
|---|---|
| Calories | ~220 |
| Protein | ~18g |
| Total Fat | ~8g |
| Carbohydrates | ~20g |
| Sodium | ~230mg |
This recipe helps you stay within the DASH Diet’s guidelines by keeping sodium levels in check and focusing on whole grains.
Final thoughts
Cooking coconut shrimp at home gives you better control over ingredients, and you can adjust seasonings to suit your taste. If you’re feeling extra tropical, serve them with a side of pineapple salsa or a crisp green salad. It’s a fun, flavorful way to freshen up your weekly meal routine while staying aligned with DASH Diet principles.
Frequently Asked Questions (FAQs)
- Can I use regular flour instead of whole wheat?
Absolutely. Whole wheat flour adds extra fiber, but regular flour works in a pinch. - Is there a good dipping sauce for these shrimp?
You can try a low-sodium sweet chili sauce or a simple Greek yogurt and lime dip. Go light on salt and sugar to keep it DASH-friendly. - Can I air-fry these?
Yes. An air fryer produces a similarly crispy texture. Cook at around 370°F (187°C) for 8–10 minutes, flipping once. - How do I store leftovers?
Store any remaining shrimp in an airtight container in the fridge for up to two days. Reheat in the oven or air fryer to keep them crisp.
Ingredients
1 pound raw shrimp, peeled and deveined (medium or large size)
1/2 cup whole wheat flour
1/2 teaspoon salt (or a salt substitute for stricter DASH compliance)
1/2 teaspoon black pepper
2 egg whites, lightly beaten
1 cup unsweetened shredded coconut
1/2 teaspoon garlic powder
Olive oil spray or a drizzle of olive oil
Directions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly coat it with olive oil.
- Combine the whole wheat flour, salt, pepper, and garlic powder in a shallow bowl.
- Pour the beaten egg whites into a second shallow bowl, and in a third bowl, spread out the shredded coconut.
- Pat the shrimp dry with a paper towel. This helps the coating stick more securely.
- Dip each shrimp first into the seasoned flour, then into the egg whites, and finally roll it in the shredded coconut. Press gently so the coconut adheres well.
- Place each coated shrimp on the baking sheet. Lightly spray or drizzle olive oil on top for extra crispness.
- Bake in the preheated oven for 12–15 minutes, or until the coconut takes on a light golden color and the shrimp turns opaque. Rotate once midway to ensure even cooking.
