August 22, 2018, 9:52 am | Read time: 3 minutes
Because they are light and tasty without being heavy, fish and seafood are particularly popular. What especially interests fitness fans: They are low in calories and provide the body with plenty of protein. And when a dollop of skyr is added to the mix… FITfuttern has a great recipe for you!
Shellfish like shrimp should only be enjoyed in moderation due to their high cholesterol content–many people still hold this view today. “But that’s nonsense,” explains nutritionist Professor Nicolai Worm in an interview with FITBOOK, “since cholesterol from food has no significant impact on blood cholesterol levels.” According to the expert, shrimp provide high-quality protein, a range of other essential nutrients, and are a real lightweight in terms of calories (about 70 calories per 100 grams). That certainly whets the appetite for…
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Our FITfuttern pan tastes like a vacation on the Mediterranean: with crunchy vegetables, red onions, and Mediterranean herbs. Even complete cooking novices are guaranteed to impress, as the dish is as simple as it is quick to prepare. The whole thing is crowned with a creamy skyr dip–making it even richer in protein.
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Skyr Shrimp Pan
Ingredients for 2 Servings
- 150g skyr
- Juice of 1 lemon
- 3 tbsp olive oil
- 2 cloves of garlic
- 250g sustainably sourced shrimp
- 1 red onion
- 1 tbsp balsamic vinegar
- 1 baby zucchini
- 10 cherry tomatoes
- Rosemary, parsley
- Chili powder, salt, pepper
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Preparation
Mix the skyr with the lemon juice and stir in chopped parsley. Heat the pan, add olive oil, and lightly sauté the chopped garlic. Place the shrimp individually in the pan–important, otherwise it splatters! Sear briefly and carefully turn until both sides are slightly pink. Then remove from the pan and keep warm.
Lower the temperature, add onions to the pan, sauté briefly, and deglaze with balsamic vinegar. Gradually add diced zucchini, herbs, and cherry tomatoes. Season with salt, pepper, and chili. Now arrange the vegetables and shrimp with the dip on two plates–and enjoy!
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Skyr Shrimp Pan – Nutritional Values per Person
- 560 calories
- 11g carbohydrates
- 39.5g protein
- 38g fat
This means one serving of Skyr Shrimp Pan covers two-thirds of the daily protein requirement for an untrained 80kg adult.
How is the protein requirement calculated again? The German Nutrition Society recommends 0.8 grams of protein per kilogram of body weight–regardless of whether male or female. However, this recommendation applies to the untrained. Those who engage in strength training and want to build muscle have a protein requirement about twice as high (1.8 to 2.2 grams per kilogram of body weight).