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LearnViz Cooking

🥐 French · Lunch · Easy difficulty · Pescatarian

High-Fibre French Shrimp Lettuce Wraps

A high fibre lettuce wraps with shrimp, thyme, rosemary and Dijon mustard, French flavours and no gluten.

Prep time
12 min
Cook time
8 min
Total time
20 min
Servings
4
Calories
446 kcal
Protein
27 g
Carbs
44 g
Fat
18 g
Course
Lunch

About this French wrap

High-Fibre French Shrimp Lettuce Wraps is a French lunch built around large shrimp. It takes about 20 min from start to finish, 12 minutes of prep and 8 minutes of cooking, and serves 4.

Cooking method: wrap. Difficulty is rated easy. Pescatarian, and marked gluten-free in our data.

Good for: high fibre, under 25 minutes.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 500 g large shrimp, peeled and deveined
  • 1 head butter lettuce, leaves separated
  • 1 cucumber, thinly sliced
  • 1 cup green beans, diced
  • Seasoning: thyme, rosemary and Dijon mustard
  • Sauce: 2 tbsp Dijon mustard and 3 tbsp olive oil
  • 2 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Finely chop or mince the shrimp.

    Heat
    Off, no heat yet
    Look for
    Pieces are roughly the same size, so they all finish cooking together.
    Why it matters
    Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
    Avoid
    Cutting pieces of mixed sizes: small ones burn while big ones stay raw.

  2. Step 2. Cook the shrimp with thyme, rosemary and Dijon mustard in a hot pan for 6 minutes until browned.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  3. Step 3. Stir in the sauce (2 tbsp Dijon mustard and 3 tbsp olive oil) and simmer for 1 minute.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  4. Step 4. Wash and dry the lettuce leaves to use as cups.

    Heat
    Off, no heat yet
    Look for
    Pieces are roughly the same size, so they all finish cooking together.
    Why it matters
    Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
    Avoid
    Cutting pieces of mixed sizes: small ones burn while big ones stay raw.

  5. Step 5. Spoon the filling into the leaves and add the cucumber and vegetables.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  6. Step 6. Garnish with chives and eat with your hands.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Add a tablespoon of ground flax or chia for extra fibre.

Equipment you will need

  • Frying pan
  • Chopping board
  • Clean towel to keep wraps warm

Nutrition per serving

Estimated per serving: 446 kcal, 27 g protein, 44 g carbohydrate and 18 g fat. Roughly 24% of the energy comes from protein, 39% from carbohydrate and 36% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook High-Fibre French Shrimp Lettuce Wraps

Substitutions and variations

  • Warm tortillas briefly in a dry pan so they bend without cracking.
  • Use large lettuce leaves instead of wraps for a low-carb alternative.
  • Pack sauces separately if you are making these to eat later.

Frequently asked questions about High-Fibre French Shrimp Lettuce Wraps

How long does High-Fibre French Shrimp Lettuce Wraps take to make?

It takes about 20 min in total: 12 minutes of prep and 8 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 446 kcal, with 27 g protein, 44 g carbohydrate and 18 g fat. These are estimates for the recipe's 4 servings.

Is High-Fibre French Shrimp Lettuce Wraps gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

It is pescatarian: it contains fish or seafood but no meat or poultry.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make High-Fibre French Shrimp Lettuce Wraps ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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