PF
A tantalizing dish of shrimp pasta garnished with fresh herbs in a dark ceramic bowl.
Stovetop~35 minComplexity

Baked Shrimp Scampi

This Baked Shrimp Scampi delivers 37g protein and 373 calories per serving — high protein relative to calories, making it ideal for fat loss phases. Quick stovetop prep for 6 servings keeps your weekly cooking to one session. Supports hitting 160g+ daily protein while maintaining aggressive calorie deficits.

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Ingredients

6 servings
  • Shrimp(907g)
  • Olive oil(45g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Lemon Juice, Fresh(60g)
  • 2 teaspoons kosher salt (divided)
  • 1/2 teaspoon ground black pepper (divided)
  • Unsalted Butter(60g)
  • Garlic(240g)
  • Shallot(60g)
  • Parsley, Fresh(30g)
  • Oregano, Dried(3g)
  • Red pepper flakes(1g)
  • Egg Yolk
  • Bread Crumbs, Panko, Dry(160g)

    Plain dry bread crumbs. Panko works too but is lighter per cup.

Instructions

  1. 1Mince the garlic and shallot finely. Chop the fresh parsley. Pat the raw shrimp dry with paper towels.
  2. 2In a medium bowl, melt the butter over medium heat (about 2–3 minutes), then remove from heat. Stir in the minced garlic, shallot, parsley, dried oregano, red pepper flakes, egg yolk, olive oil, fresh lemon juice, salt, and pepper until fully combined.
  3. 3Fold the panko bread crumbs into the butter mixture, stirring until the bread crumbs are evenly moistened and no dry pockets remain.
  4. 4Arrange the shrimp in a single layer in a 12- to 14-inch ovenproof skillet or gratin dish. Sprinkle the panko mixture evenly over the shrimp, pressing gently so it adheres.
  5. 5Cook the skillet over medium-high heat for 10–12 minutes, until the shrimp is opaque and firm, the panko is golden brown, and the mixture is hot and bubbly. Check for doneness by ensuring the shrimp are no longer translucent and have curled into a C-shape.
  6. 6For extra browning, move the skillet to 4–6 inches under a preheated broiler and broil for 30–45 seconds, watching constantly, until the bread crumbs are deep golden and crisp.
  7. 7Remove from heat and let rest for 1 minute. Divide the shrimp scampi evenly into 6 shallow bowls or plates while hot. Serve immediately with fresh lemon wedges on the side.

Nutrition — Per Serving

373

calories

37g

protein

18g

fat

Carbohydrates
36g
Saturated fat
1.6g
Sodium
387 mg
Dietary fiber
2.8g

6 servings per batch · ~261g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Baked Shrimp Scampi have per serving?

Each serving delivers 37g of protein and 373 calories with 18g fat and 36g carbs. The protein-to-calorie ratio is strong, making it viable for both maintenance and slight deficit phases.

How long does Baked Shrimp Scampi take to prep?

Quick prep yields 6 servings per batch, so you can prepare a week's worth of shrimp meals with minimal active time. Shrimp cooks faster than chicken or beef, speeding up overall prep.

Is Baked Shrimp Scampi good for fat loss?

At 373 calories and 37g protein per serving, this recipe is solid for fat loss with high satiety from the protein while keeping calories controlled. The carbohydrate content is moderate, allowing flexibility in pairing with lighter side dishes.

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