PF
Tasty breaded shrimp served with fries, rice, and fresh salad on a white platter.
Stovetop~30 minComplexity

Crispy Baked Shrimp Scampi

Crispy Baked Shrimp Scampi provides 37g protein and 272 calories per serving — high protein-to-calorie ratio makes this ideal for aggressive fat loss phases. Six servings come together quickly on the stovetop, giving you a seafood rotation option that breaks up chicken monotony while staying lean.

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Ingredients

6 servings
  • Shrimp(907g)
  • Lemon Juice, Fresh(30g)
  • Wine, White, Dry(30g)
  • Shallot
  • Unsalted Butter(80g)
  • 1 pinch salt (to taste)
  • 1 pinch pepper (to taste)
  • Bread Crumbs, Panko, Dry(80g)
  • Garlic(240g)
  • Parmesan Cheese(30g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Red pepper flakes(3g)
  • Parsley, Fresh(60g)
  • Lemon

Instructions

  1. 1Mince the garlic and shallot finely. Chop the parsley, reserving half for garnish. Cut the lemon into wedges and juice the remaining lemon.
  2. 2Heat the butter in a large skillet over medium heat until melted and foaming, about 2 minutes. Add the shallot and garlic, stirring constantly for 1–2 minutes until fragrant and softened.
  3. 3Add the shrimp to the skillet and cook over medium-high heat for 1–2 minutes per side until they begin to turn opaque at the edges. Pour in the white wine and lemon juice, then remove from heat.
  4. 4In a small bowl, combine the panko bread crumbs, grated Parmesan, red pepper flakes, half the chopped parsley, and 2 tablespoons melted butter—mix until the texture resembles coarse sand.
  5. 5Preheat the oven to 425°F (220°C). Arrange the shrimp in a single layer in a baking dish, then pour the cooking liquid over them. Sprinkle the breadcrumb mixture evenly over the shrimp.
  6. 6Bake for 10–12 minutes at 425°F until the shrimp are opaque throughout and the liquid is bubbling at the edges—the shrimp should curl slightly and show no translucency.
  7. 7Switch the oven to broil and place the dish 4–6 inches under the heat source for 1–2 minutes at high broil, until the breadcrumb topping is golden brown and crispy.
  8. 8Divide evenly into 6 airtight containers while hot. Garnish each portion with reserved parsley and a squeeze of fresh lemon juice before serving, with lemon wedges on the side.

Nutrition — Per Serving

272

calories

37g

protein

14g

fat

Carbohydrates
25g
Saturated fat
1.1g
Sodium
382 mg
Dietary fiber
1.9g

6 servings per batch · ~243g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Crispy Baked Shrimp Scampi have per serving?

Each serving provides 37g of protein at 272 calories, with 14g fat and 25g carbs. This makes it a solid mid-range protein dish for hitting daily macro targets.

How long does Crispy Baked Shrimp Scampi take to prep?

This recipe is quick prep and yields 6 servings in a single stovetop batch. You're batch-cooking a week's worth of dinners without extended prep or cooking time.

Is Crispy Baked Shrimp Scampi good for muscle gain?

At 37g protein and 272 calories per serving, this recipe works well as a lean protein base during muscle gain phases when you need to hit 180-200g daily protein while controlling fat intake. The 25g carbs per serving supports workout nutrition without excess calories.

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