Gambas Al Ajillo with Cannellini Beans
Healthy Spanish garlic shrimp recipe under 500 calories with 25g protein per serving
A lighter take on the classic Spanish tapa, this dish marries the aggressive garlic punch and silky olive oil sauce of gambas al ajillo with protein-rich cannellini beans for a satisfying weeknight dinner.
Ingredients
Serves 3
- 300g large raw shrimp, peeled and deveined
- 3 tbsp extra virgin olive oil
- 1 head garlic, thinly sliced
- 200g cherry tomatoes, halved
- 400g can cannellini beans, drained
- 60ml dry white wine
- 1/2 tsp red pepper flakes
- 1/4 tsp sea salt
- 2 tbsp fresh parsley, chopped
- 1 lemon
Method
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Step 1: Pat the shrimp completely dry with paper towels — moisture is the enemy of sear. Set aside at room temperature while you prepare the aromatics. The shrimp should feel tacky, not wet.
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Step 2: Heat a large skillet over medium-low heat. Add the olive oil and swirl to coat. Add the sliced garlic in a single layer. Cook for 2-3 minutes, stirring occasionally, until the garlic turns pale gold and releases a sweet, nutty aroma. Watch closely — garlic burns in seconds and turns bitter.
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Step 3: Add the red pepper flakes and cherry tomatoes. Increase heat to medium. Cook for 4-5 minutes until the tomatoes soften and begin to collapse, releasing their juices. Press them gently with the back of a wooden spoon to create a chunky sauce base.
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Step 4: Pour in the white wine and let it bubble vigorously for 1-2 minutes, scraping up any browned bits from the pan bottom. The wine should reduce by half and the raw alcohol smell should dissipate.
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Step 5: Add the cannellini beans and stir gently to coat them in the garlicky tomato sauce. Season with salt and let everything simmer together for 3 minutes so the beans absorb the flavors.
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Step 6: Push the beans to the sides of the pan, creating a well in the center. Arrange the shrimp in a single layer in the empty space. Cook undisturbed for 90 seconds — you're aiming for a golden crust on the bottom.
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Step 7: Flip the shrimp and cook for another 60-90 seconds until they turn pink and curl. The internal temperature should reach 63°C (145°F) for food safety. Remove from heat immediately — carryover cooking will finish them off.
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Step 8: Finish with a generous squeeze of lemon juice, the lemon zest, and freshly chopped parsley. Toss everything together gently. The residual heat will wilt the parsley slightly and marry all the flavors.
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Step 9: Serve immediately in warm shallow bowls. Drizzle each portion with a little extra virgin olive oil from the pan and accompany with a simple arugula salad if desired.
Nutrition (per serving)
| Calories | 485 kcal |
|---|---|
| Protein | 32 g |
| Carbohydrates | 38 g |
| Fat | 22 g |
| Fiber | 8 g |
Tags & Keywords
- healthy spanish recipes
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