Crispy Shrimp & Vegetable Bake with Spicy Sour Cream & Cajun Rice

Crispy Shrimp & Vegetable Bake

with Spicy Sour Cream & Cajun Rice

35 MIN
4 Servings
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Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

Bold, zesty flavors abound in this comforting dish thanks to spices like smoked paprika, cayenne pepper, and more that coat the shrimp before baking. A spicy sour cream, made by simply mixing sour cream with our hot sauce, adds tangy and creamy contrast to the dish.
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Dietary Information Wellness

This meal was designed in collaboration with nutritionists with your holistic health in mind.

  • Nutrition
    PER SERVING
  • Calories
    670 Cals (est.)
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fresh
ingredients
Crispy Shrimp & Vegetable Bake with Spicy Sour Cream & Cajun Rice
Title
  • 18 oz Tail-On Shrimp (Peeled & Deveined)
  • 1 cup Long Grain White Rice
  • 2 Zucchini
  • 1 Tbsp Cajun Spice Blend (Smoked Paprika, Ground Yellow Mustard, Onion Powder, Garlic Powder, Whole Dried Oregano, Whole Dried Thyme & Cayenne Pepper)
  • 3 cloves Garlic
  • 1¼ cups Panko Breadcrumbs
  • ¼ cup Sour Cream
  • 2 Bell Peppers
  • 2 Tbsps Hot Sauce
  • 2 Tbsps Raw Pepitas
  • ¼ cup Mayonnaise
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Make the cajun rice
1 Make the cajun rice

Place an oven rack in the center of the oven; preheat to 450°F. Carefully rinse the rice (sifting through for any impurities). Drain thoroughly. In a medium pot, combine the rice, half the spice blend, a big pinch of salt, and 2 cups of water; stir to combine. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 13 to 15 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Cover to keep warm.

Prepare & start the vegetables
2 Prepare & start the vegetables

Meanwhile, line a sheet pan with foil. Wash and dry the fresh produce. Large dice the zucchini. Cut off and discard the stems of the peppers. Halve lengthwise; remove the ribs and seeds, then large dice. Transfer the diced zucchini and diced peppers to the sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat; arrange in an even layer. Bake 9 to 11 minutes, or until slightly tender when pierced with a fork. Leaving the oven on, remove from the oven.

Make the breadcrumb topping
3 Make the breadcrumb topping

Meanwhile, peel and finely chop 3 cloves of garlic. Place in a medium bowl. Add the breadcrumbs, mayonnaise, pepitas, remaining spice blend, and 2 tablespoons of olive oil; season with salt and pepper. Stir to combine.

Bake the shrimp & vegetables
4 Bake the shrimp & vegetables

Pat the shrimp dry with paper towels (remove the tails if desired). Place in a bowl. Drizzle with olive oil and season with salt and pepper. Toss to coat. Carefully place the seasoned shrimp in an even layer on top of the partially baked vegetables. Evenly sprinkle the breadcrumb topping over the shrimp and vegetables. Return to the oven and bake 9 to 11 minutes, or until the breadcrumbs are toasted and the shrimp are opaque and cooked through. Remove from the oven.

Make the spicy sour cream & serve your dish
5 Make the spicy sour cream & serve your dish

Meanwhile, in a bowl, combine the sour cream, hot sauce, and 2 teaspoons of water. Season with salt and pepper. Serve the cajun rice with the baked shrimp and vegetables and spicy sour cream. Enjoy!

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Crispy Shrimp & Vegetable Bake

Make the cajun rice
1 Make the cajun rice

Place an oven rack in the center of the oven; preheat to 450°F. Carefully rinse the rice (sifting through for any impurities). Drain thoroughly. In a medium pot, combine the rice, half the spice blend, a big pinch of salt, and 2 cups of water; stir to combine. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 13 to 15 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Cover to keep warm.

2 Prepare & start the vegetables

Meanwhile, line a sheet pan with foil. Wash and dry the fresh produce. Large dice the zucchini. Cut off and discard the stems of the peppers. Halve lengthwise; remove the ribs and seeds, then large dice. Transfer the diced zucchini and diced peppers to the sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat; arrange in an even layer. Bake 9 to 11 minutes, or until slightly tender when pierced with a fork. Leaving the oven on, remove from the oven.

Prepare & start the vegetables
Make the breadcrumb topping
3 Make the breadcrumb topping

Meanwhile, peel and finely chop 3 cloves of garlic. Place in a medium bowl. Add the breadcrumbs, mayonnaise, pepitas, remaining spice blend, and 2 tablespoons of olive oil; season with salt and pepper. Stir to combine.

4 Bake the shrimp & vegetables

Pat the shrimp dry with paper towels (remove the tails if desired). Place in a bowl. Drizzle with olive oil and season with salt and pepper. Toss to coat. Carefully place the seasoned shrimp in an even layer on top of the partially baked vegetables. Evenly sprinkle the breadcrumb topping over the shrimp and vegetables. Return to the oven and bake 9 to 11 minutes, or until the breadcrumbs are toasted and the shrimp are opaque and cooked through. Remove from the oven.

Bake the shrimp & vegetables
Make the spicy sour cream & serve your dish
5 Make the spicy sour cream & serve your dish

Meanwhile, in a bowl, combine the sour cream, hot sauce, and 2 teaspoons of water. Season with salt and pepper. Serve the cajun rice with the baked shrimp and vegetables and spicy sour cream. Enjoy!

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