Bonefish bang bang shrimp is a popular appetizer found on many restaurant menus. It features crisp fried shrimp tossed in a sweet and spicy bang bang sauce. The dish is an explosion of flavors and textures that makes it a crowd favorite. Though often thought of as an indulgent treat, bonefish bang bang shrimp can actually offer some nutritional value when enjoyed in moderation as part of a balanced diet. Let’s take a closer look at the nutrition facts of this appetizing dish.
Nutrition Facts for Bonefish Bang Bang Shrimp
The nutrition of bonefish bang bang shrimp is dependent on the exact recipe and preparation methods used. In general, a typical serving of 6 medium shrimp with sauce contains approximately:
| Nutrient | Amount |
|---|---|
| Calories | 260 |
| Total Fat | 13 g |
| Saturated Fat | 2.5 g |
| Trans Fat | 0 g |
| Cholesterol | 195 mg |
| Sodium | 440 mg |
| Total Carbohydrates | 11 g |
| Dietary Fiber | 0 g |
| Sugar | 7 g |
| Protein | 21 g |
As we can see, a serving of bonefish bang bang shrimp is high in calories, fat, and sodium compared to many other appetizer options. This is largely due to the crispy fried shrimp and oil-based bang bang sauce. However, the shrimp do provide a good amount of protein. Let’s break down some of the key nutritional facts and health implications in more detail.
High in Calories and Fat
A 6-piece serving of bonefish bang bang shrimp contains approximately 260 calories and 13 grams of total fat. The majority of these calories and fat come from the crispy fried shrimp coating and frying oil. Fried foods tend to be higher in fat and calories compared to other cooking methods. The sweet and creamy bang bang sauce also contributes additional calories and fat.
Too many high calorie and high fat foods can lead to weight gain over time. The Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of total calories per day. The bang bang shrimp provide 15% of this upper limit saturated fat amount in just one appetizer serving.
High in Cholesterol
One serving of bonefish bang bang shrimp has 195 mg of cholesterol. This represents 65% of the daily 300 mg cholesterol limit recommended by the American Heart Association. Shrimp are naturally high in cholesterol, with about 150 mg in 6 medium shrimp. Frying the shrimp and pairing it with an oil-based sauce only increases the cholesterol level.
High cholesterol can lead to plaque buildup in the arteries, increasing risk of heart disease and stroke. Individuals with high blood cholesterol or heart health concerns may want to limit intake of foods like fried shrimp.
High in Sodium
There are 440 mg of sodium in a typical order of bonefish bang bang shrimp. This is 19% of the recommended daily sodium limit of 2,300 mg. The bang bang sauce is likely the main contributor to the high sodium level, as shrimp are naturally low in sodium. Restaurant versions of bang bang sauce often contain soy sauce,fish sauce, oyster sauce and other salty seasonings.
Consuming too much sodium can increase blood pressure, putting strain on the heart and blood vessels. The Dietary Guidelines advise limiting sodium intake to promote better cardiovascular health.
Provides Protein
On the positive side, a serving of bonefish bang bang shrimp does supply 21 grams of protein. Shrimp are a lean source of protein, providing about 3.5 grams per ounce. Protein is essential for building and repairing muscles and tissues as well as supporting immune function.
The protein in this appetizer can help satisfy hunger and avoid overeating at the meal. Protein also slows digestion, leading to a more gradual rise in blood sugar compared to simple refined carbs. This makes shrimp and other lean proteins a smart choice for stable energy.
Ways to Make Bonefish Bang Bang Shrimp Healthier
While bonefish bang bang shrimp may seem like an indulgent menu option, there are some simple ways to enjoy it a little healthier:
– Choose grilled shrimp instead of fried – Grilling eliminates the extra calories and fat from the fried breading.
– Ask for steamed veggies instead of fried rice – Trading refined carbs for nutrient-packed veggies cuts carbs and boosts nutrition.
– Request light bang bang sauce on the side – Drizzling on just a bit controls calories, sodium and cholesterol.
– Share as an appetizer – Splitting a serving cuts the calories, fat, sodium and cholesterol in half.
– Balance with other clean foods – Fill half your plate with non-starchy veggies to offset the richness.
– Swap sugary cocktail for unsweetened tea – A zero-calorie beverage prevents excess sugar and calories.
With mindful modifications and reasonable portions, it’s possible to work bonefish bang bang shrimp into an overall healthy diet. Just be sure to account for its higher fat, sodium and cholesterol content.
Healthier Bang Bang Shrimp Recipe
For those who want to recreate the flavors of bonefish bang bang shrimp at home, here is a lighter, healthier recipe alternative:
Ingredients
– 1 pound large shrimp, peeled and deveined
– 1 Tablespoon avocado oil
– 1 egg white
– 1/4 cup panko breadcrumbs
– 1/4 cup cornstarch
For the Sauce:
– 1/4 cup reduced-sodium soy sauce
– 3 Tablespoons rice vinegar
– 1 Tablespoon toasted sesame oil
– 1 Tablespoon sriracha
– 1 Tablespoon honey
– 1 teaspoon grated ginger
– 1 clove garlic, minced
– 1 green onion, thinly sliced
Instructions
1. In a small bowl, whisk together sauce ingredients and set aside.
2. Pat shrimp dry with paper towels. In a medium bowl, whisk together egg white. Add shrimp and toss to coat.
3. In another bowl, combine panko and cornstarch. Working with 1-2 shrimp at a time, coat in panko mixture, pressing gently to adhere.
4. Heat avocado oil in a large skillet over medium heat. Add shrimp in a single layer and cook 2-3 minutes per side until crispy and cooked through.
5. Transfer shrimp to a clean bowl and toss with prepared bang bang sauce. Serve warm with sliced green onions.
Nutrition Facts Per Serving (4 shrimp)
– Calories: 140
– Fat: 4g
– Carbs: 12g
– Protein: 13g
– Sugar: 3g
– Sodium: 320mg
Conclusion
Bonefish bang bang shrimp can be a tasty appetizer choice, but it does come with a higher calorie, fat, and sodium price tag. Consuming it occasionally and making simple modifications to lighten it up can allow for enjoying the flavors while minimizing the unhealthy factors. Balance out the nutrition with plenty of non-starchy vegetables, lean protein, whole grains, and other nourishing foods throughout the day. This makes it possible to fit in crave-worthy foods like bang bang shrimp as part of an overall healthy pattern of eating.