🍣 Japanese · Main · Easy difficulty · Pescatarian
High-Fibre Japanese Shrimp Pan-Seared Plate
A high fibre pan-seared plate with shrimp, grated ginger and garlic, Japanese flavours and no gluten.
- Prep time
- 8 min
- Cook time
- 17 min
- Total time
- 25 min
- Servings
- 4
- Calories
- 333 kcal
- Protein
- 25 g
- Carbs
- 29 g
- Fat
- 13 g
- Course
- Main
About this Japanese fried dish
High-Fibre Japanese Shrimp Pan-Seared Plate is a Japanese main built around large shrimp. It takes about 25 min from start to finish, 8 minutes of prep and 17 minutes of cooking, and serves 4.
Cooking method: fried dish. Difficulty is rated easy. Pescatarian, and marked gluten-free in our data.
Good for: high fibre, under 25 minutes, light & low calorie, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 500 g large shrimp, peeled and deveined
- 2 cups green vegetables (asparagus, broccoli or beans)
- 1 cup broccoli
- 1 lemon, cut into wedges
- Seasoning: grated ginger and garlic
- Sauce: 2 tbsp tamari and 1 tbsp rice vinegar
- 2 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Pat the shrimp dry and season with grated ginger and garlic and salt.
- 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.
Step 2. Heat a heavy pan with 1 tbsp olive oil until shimmering.
- Heat
- Medium to high
- Look for
- The oil shimmers and flows like water; a drop of water sizzles instantly.
- Why it matters
- Food added to a properly hot pan sears and browns instead of steaming and sticking.
- Avoid
- Adding food to a cold pan: it sticks, turns grey and soaks up oil.
Step 3. Sear the shrimp for 11 minutes, turning once, until golden and cooked through.
- 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.
Step 4. Add the vegetables to the pan and sauté for 4 minutes.
- 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.
Step 5. Pour in the sauce (2 tbsp tamari and 1 tbsp rice vinegar) and scrape up the browned bits.
- 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.
Step 6. Plate and top with spring onion and nori strips.
- 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
- Deep heavy pan
- Thermometer
- Wire rack
- 3 shallow dishes for breading
Nutrition per serving
Estimated per serving: 333 kcal, 25 g protein, 29 g carbohydrate and 13 g fat. Roughly 30% of the energy comes from protein, 35% from carbohydrate and 35% 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 Japanese Shrimp Pan-Seared Plate
Substitutions and variations
- Use an oil with a high smoke point, such as sunflower or rapeseed.
- Bake or air-fry for a lighter result, checking for crispness near the end.
- Drain on a wire rack rather than paper towels so the coating stays crisp.
Frequently asked questions about High-Fibre Japanese Shrimp Pan-Seared Plate
How long does High-Fibre Japanese Shrimp Pan-Seared Plate take to make?
It takes about 25 min in total: 8 minutes of prep and 17 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 333 kcal, with 25 g protein, 29 g carbohydrate and 13 g fat. These are estimates for the recipe's 4 servings.
Is High-Fibre Japanese Shrimp Pan-Seared Plate 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 Japanese Shrimp Pan-Seared Plate ahead or freeze it?
Best eaten fresh, because crisp or fresh textures do not survive storage. Prepare components ahead instead, and store leftovers in airtight containers for up to 2 days.
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.