Healthy Pan Fried Shrimp

(5.0)
By Judy Capodanno
Updated 1/19/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic

Pan-fried shrimp makes the perfect appetizer when you are pressed for time. With just 5 ingredients, you can create crisp, succulent shrimp that is complemented by a simple squeeze of lemon. Our recipe uses grapeseed oil, which has a high smoke point and a neutral flavor, to achieve a beautiful golden crust without deep-frying. Whether you’re serving these on a bed of lettuce for a light starter or adding them to a quick weeknight salad or grain bowl, they offer a high-protein, low-sodium solution for healthy entertaining.

See more healthy and delicious shrimp recipes.

Total Time
30 minutes
Servings
4
Calories
268

What Makes These Pan Fried Shrimp Healthy

These shrimp are a powerhouse of lean protein and essential minerals, prepared using a heart-healthy sautéing technique instead of traditional deep-frying. By swapping heavy batters for a light dusting of flour and using heart-smart fats, we significantly reduce the calorie and cholesterol impact.

Key Health Highlights

  • Lean Protein Source: Shrimp provides a high-protein, low-calorie base that helps with muscle maintenance and satiety.
  • Heart-Healthy Fats: Utilizing grapeseed oil provides essential fatty acids while maintaining stability at higher cooking temperatures.
  • Low Saturated Fat: This pan-fry method uses minimal oil, keeping saturated fat levels well within heart-healthy and diabetic-friendly guidelines.
  • Controlled Sodium: By seasoning with black pepper and fresh lemon rather than heavy salt, this recipe supports healthy blood pressure levels.
  • Diabetes-Friendly: The low-carb dredging and high protein content help prevent sharp spikes in blood sugar.
Heart Healthy Home Cooks Community on Facebook

FAQs About Healthy Pan Fried Shrimp

Yes! When sautéed in a small amount of heart-healthy oil rather than deep-fried, shrimp is an excellent low-calorie, high-protein meal choice.

Grapeseed and avocado oils are top choices because they are high in heart-healthy monounsaturated fats and can handle the heat of the skillet without breaking down.

This pan-fried version is much better for blood sugar management than traditional deep-fried shrimp because it uses a very thin layer of flour and healthy fats.

Absolutely. Just ensure they are fully thawed and patted very dry with paper towels before dredging to ensure they get crispy in the pan.

More Healthy Shrimp Favorites

With these easy recipes that take just 30-45 minutes to prepare, you can enjoy a restaurant-style shrimp dinner that’s as quick as getting takeout, and a lot healthier!

Healthy Shrimp Lo Mein (Easy)
Healthy Crispy Baked Coconut Shrimp
Healthy Air Fryer Bang Bang Shrimp

Quick Seafood Appetizers

Serve up a seafood feast at your next gathering with these simple and delicious starters.

Low Sodium Maryland Crab Cakes
Heart Healthy Mango Shrimp Cocktail
Heart Healthy Oysters Rockefeller
Photo Credit: Getty Images

Ingredients

Recipe yields 4 servings

Directions

  1. Step 1

    In a small bowl, add flour, salt and pepper and stir to combine. Dredge shrimp in seasoned flour, shaking off the excess.

  2. Step 2

    In a medium saucepan, heat oil over moderate-high heat until hot. With tongs, place shrimp in a single layer in oil and cook for 2 minutes on each side.

  3. Step 3

    With tongs, remove shrimp from pan and drain on paper towels. Serve on a bed of lettuce with lemon wedges.

Nutrition Facts

Serving Size:
1/4 lb shrimp

268
Calories
13
g
Fat
172
mg
Cholesterol
243
mg
Sodium
13
g
Carbs
2
g
Sat. Fat
0
g
Fiber
25
g
Protein

Alternative Cooking Methods

  • Air Fryer Method: For an even lighter version, preheat your air fryer to 400°F. Lightly spray the dredged shrimp with avocado oil and cook for 6–8 minutes, shaking the basket halfway through until golden and opaque.
  • Oven Roasted: Place the shrimp on a parchment-lined sheet pan. Drizzle with a small amount of oil and roast at 425°F for about 5–7 minutes.
  • Grilled: For a smoky finish, thread the shrimp onto skewers and grill over medium-high heat for 2–3 minutes per side.

Serving & Storage Tips

  • To Serve: Arrange the hot shrimp on a chilled bed of lettuce with extra lemon wedges. For an elegant touch, garnish with fresh parsley or chives.
  • Storing: Keep leftovers in an airtight container in the refrigerator for up to 2 days.
  • Reheating: To maintain the "crisp" texture, reheat in a skillet over medium heat for 1–2 minutes per side. Avoid the microwave, as it can make the shrimp rubbery.
  • Make-Ahead: You can peel and devein the shrimp in advance, but for the best texture, dredge and fry them immediately before serving.

Flavor Variations:

  • Garlic Butter Shrimp: Sauté 2 cloves of minced garlic in the oil for 30 seconds before adding the shrimp to the pan.
  • Cajun Spice: Mix 1 teaspoon of low-sodium Cajun seasoning into the flour mixture for a Southern-style kick.
  • Sesame Ginger: Swap the lemon for a splash of rice vinegar and a teaspoon of grated fresh ginger in the pan.

What to Serve With These Healthy Pan Fried Shrimp:

To enjoy these shrimp as part of a complete meal, serve them over a scoop of Ginger Brown Rice or alongside a bowl of Mediterranean Farro Salad.

Ingredient Substitutions

You can easily swap the all-purpose flour for almond flour or a gluten-free 1-to-1 baking blend for a lower-carb or celiac-friendly version.

While grapeseed oil is preferred, avocado oil or light olive oil are excellent heart-healthy substitutes with high smoke points.

If you don't have lemons, fresh lime juice provides a bright, acidic pop that pairs beautifully with the shrimp.

Replace the black pepper with a pinch of paprika or cayenne for a smokier, slightly spicy flavor profile.

More Recipes Like Pan Fried Shrimp