Amazing High Protein Shrimp Stir Fry: 38g Protein One Pan 15 Minutes
Shrimp stir fry with 38g protein — shrimp cooks in 4 minutes so everything else needs to be ready first. Fast, high protein, one pan.
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Aug 17, 2026
Ingredients
Step-by-Step Method
Prepare and Marinate the Shrimp
Pat the 400g prawns completely dry with paper towels. Any surface moisture will prevent a proper sear. Toss them with kashmiri chilli powder, cumin powder, black pepper, minced garlic, soy sauce, and salt. Mix well and let sit for 10 minutes at room temperature. Do not add lemon juice at this stage.
Heat the Pan
Place a wide cast iron pan or heavy wok over high flame. Add 1 tbsp oil and heat until you see a faint wisp of smoke, about 90 seconds on high heat. The pan must be genuinely hot before anything goes in. A cooler pan will cause the shrimp to steam and turn rubbery.
Sear the Shrimp
Add the marinated shrimp in a single layer. Do not stir. Let them cook undisturbed for 90 seconds until the underside develops a slight char. Flip each prawn individually. You should see the edges turning pink and the flesh going opaque. Cook for another 60-90 seconds on the second side. Pull them out when the shape is a loose C, not a tight O.
Stir Fry the Vegetables
In the same pan without reducing the heat, add onion wedges and capsicum strips. Toss every 30 seconds for 2-3 minutes. The vegetables should get slight char marks at the edges while staying firm in the centre. If they go fully soft, the heat was too low or the pan was overcrowded.
Combine and Finish
Add the seared shrimp back into the pan with the vegetables. Toss everything together for 30 seconds on high heat. Taste and adjust salt. Take the pan off heat completely before adding any lime juice. Squeeze half a lime over the dish now. This keeps the brightness without making the shrimp tough.
Serve
Transfer immediately to a warm plate or bowl. Garnish with fresh coriander leaves and a lime wedge. Serve within five minutes for best texture. Pairs well with plain boiled rice, roti, or cauliflower rice. The dish should be juicy with a light char aroma, not wet or saucy.
Frequently Asked Questions
How do I stop the shrimp turning rubbery?
Pat the prawns completely dry, since surface moisture stops them searing, and get the pan genuinely hot with a faint wisp of smoke before they go in. A cooler pan makes them steam. Cook about 90 seconds per side and pull them when they curl into a loose C rather than a tight O, which means overcooked.
When should I add the lime juice?
Not during the marinade and not while the pan is on the heat. Take the pan off the heat completely, then squeeze the lime over the finished dish. Adding acid earlier toughens the shrimp, so this keeps the brightness without making them tough.
Can I make this gluten-free?
Yes. The recipe already uses gluten-free tamari in place of regular soy sauce, and the rest of the ingredients are naturally gluten-free.
How do I keep the vegetables from going soft?
Cook the onion wedges and capsicum in the same hot pan without lowering the heat, tossing every 30 seconds for 2 to 3 minutes so they get slight char at the edges while staying firm in the center. If they go fully soft, the heat was too low or the pan was overcrowded.
