Oven-Fried Shrimp and Okra Louisiana Po'boys

Yield: Serves 4 (serving size: 1 sandwich)
Total:
Recipe from Cooking Light

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Recipe Time

Hands On: 33 Minutes
Total: 33 Minutes

Nutritional Information

Amount per serving
  • Calories: 396
  • Fat: 15.7g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 8.5g
  • Polyunsaturated fat: 4.8g
  • Protein: 18g
  • Carbohydrate: 46g
  • Fiber: 4g
  • Cholesterol: 90mg
  • Iron: 3mg
  • Sodium: 754mg
  • Calcium: 194mg

Ingredients

  • 2 tablespoons finely chopped green onions
  • 1 tablespoon drained chopped capers
  • 2 tablespoons canola mayonnaise
  • 1 1/2 teaspoons fresh lemon juice
  • 1 teaspoon Creole mustard
  • 1/8 teaspoon ground red pepper
  • 1 small garlic clove, grated
  • 15 small okra pods, trimmed and halved lengthwise (about 6 ounces)
  • 1/2 cup fat-free buttermilk, divided
  • 1/2 teaspoon kosher salt, divided
  • 10 ounce medium shrimp, peeled and deveined
  • 1 tablespoon all-purpose flour
  • 2/3 cup yellow cornmeal
  • 1 1/2 teaspoons salt-free Cajun/Creole seasoning
  • 3 tablespoons canola oil
  • 4 top-split hot dog buns, toasted
  • 1/2 cup thinly sliced iceberg lettuce
  • 1 medium tomato, cut in half lengthwise and thinly sliced

Preparation

  1. 1. Place a jelly-roll pan in oven. Preheat oven to 450° (leave pan in oven).
  2. 2. Combine first 7 ingredients in a small bowl, stirring well. Chill until ready to use.
  3. 3. Combine okra and 2 tablespoons buttermilk; toss to coat. Sprinkle with 1/4 teaspoon salt; toss to coat.
  4. 4. Place shrimp in a medium bowl. Sprinkle with flour; toss well to coat. Drizzle with remaining 6 tablespoons buttermilk, and sprinkle with remaining 1/4 teaspoon salt; toss to coat. Drain okra and shrimp through a sieve; discard liquid.
  5. 5. Combine cornmeal and Cajun/Creole seasoning in a large zip-top plastic bag. Add okra and shrimp; seal bag, and shake well to coat.
  6. 6. Carefully remove pan from oven; drizzle with oil, tilting pan to spread oil. Remove shrimp and okra from cornmeal, shaking off excess; arrange in a single layer on pan. Bake at 450° for 5 minutes; carefully stir and turn over. Bake 4 minutes or until done.
  7. 7. Spread about 1 tablespoon rémoulade on one side of hot dog buns; divide lettuce and tomato evenly among buns. Divide shrimp mixture evenly among buns.
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