485 kcal 32g protein 30 min Low-CalorieHigh-ProteinMediterraneanGluten-FreeQuick

Gambas Al Ajillo with Cannellini Beans

Healthy Spanish garlic shrimp recipe under 500 calories with 25g protein per serving

Gambas Al Ajillo with Cannellini Beans

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

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. 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.

  9. 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)

Calories485 kcal
Protein32 g
Carbohydrates38 g
Fat22 g
Fiber8 g

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