Recipes · Japanese · Main Courses
Shrimp and Vegetable Tempura
One serving has 594 kcal and 31 g protein, and at least a fifth of a woman's daily need of copper (73%), phosphorus (55%), vitamin A (55%), selenium (42%), riboflavin (39%) and thiamin (34%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (445 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: alcohol, celery, egg, fish, gluten, shellfish, soy
Ingredients
- 100 g Shrimp
- 50 g Sweet potato
- 40 g Eggplant
- 20 g Shiitake mushrooms
- 40 g Plain flour
- 10 g Cornstarch
- 25 g Egg
- 80 g Water
- 20 g Vegetable oil
- 40 g Dashi
- 10 g Soy sauce
- 10 g Mirin
Method
- Warm the dashi, soy sauce and mirin together for the dipping sauce.
- Slice the vegetables thinly and pat everything dry.
- Mix the egg with ice-cold water, then briefly stir in the flour and cornstarch; lumps are fine.
- Dip the shrimp and vegetables in the batter and fry at 180 °C until light and crisp.
- Drain on a rack and serve at once with the dipping sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 594 kcal | 28% |
| Carbohydrates | 57.4 g | |
| Water | 321 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 30.6 g | 64% |
| Tryptophan | 0.09 g | |
| Threonine | 0.28 g | |
| Isoleucine | 0.33 g | |
| Leucine | 0.6 g | |
| Lysine | 0.35 g | |
| Methionine | 0.18 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.4 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.41 g | |
| Histidine | 0.18 g | |
| Fat | 26 g | |
| Monounsaturated | 9.9 g | |
| Polyunsaturated | 9.6 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0.07 g | |
| Omega-6 | 8.3 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 256 mg | |
| Calcium | 117 mg | 12% |
| Copper | 0.66 mg | 73% |
| Iron | 3.5 mg | 19% |
| Magnesium | 74.8 mg | 24% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 387 mg | 55% |
| Potassium | 812 mg | 17% |
| Selenium | 23.1 µg | 42% |
| Sodium | 932 mg | |
| Zinc | 2.5 mg | 32% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 4.4 mg | 31% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 0.26 µg | 11% |
| Choline | 88 mg | 21% |
| Vitamin A | 383 µg | 55% |
| Vitamin C | 7.1 mg | 9% |
| Vitamin D (D2 + D3) | 24.1 IU | 4% |
| Vitamin E | 4.2 mg | 28% |
| Vitamin K | 25.3 µg | 28% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.