Oven-Fried Tempura with Green Wasabi Sauce

Oven-Fried Tempura with Green Wasabi Sauce
Servings: 4 Prep 30 mins Bake 450°F 15 mins Cook 3 mins


  • 1 teaspoon wasabi powder
  • 1 cup reduced-fat sour cream
  • 1 bunch scallions, trimmed and finely chopped
  • 1/2 cup parsley, chopped
  • 1/2 teaspoon plus 1/8 teaspoon salt
  • 6 ounces carrots, peeled and cut into 3 x 1/2-inch sticks
  • 3 egg whites, lightly beaten
  • 1 1/2 cups panko
  • 1 1/2 pounds large shrimp, shelled and deveined
  • 6 ounces zucchini, cut into 3 x 1/2-inch sticks
  • 2 cups cooked white rice
  • Reduced-sodium teriyaki sauce for dipping (optional)

Make It

1. Heat oven to 450 degrees F. Place a large wire rack on a large baking sheet and coat with nonstick cooking spray.

2. In a small bowl, mix wasabi powder with 1 tablespoon water. Stir in sour cream, scallions, parsley and 1/4 teaspoon of the salt; refrigerate.

3. Place the carrots in a small saucepan of boiling water and cook 3 minutes until crisp tender. Drain and pat carrots dry.

4. Place egg whites in a shallow dish and add remaining 1/4 teaspoon of the salt. Spread the panko in a second dish.

5. Dip shrimp in egg, coat with panko and place on prepared pan. Repeat with carrot and zucchini.

6. Bake shrimp and vegetables at 450 degrees F for 12 to 15 minutes or until shrimp and vegetables are cooked through. Sprinkle vegetables with remaining 1/8 teaspoon salt.

7. Serve with wasabi sauce and, if desired, teriyaki sauce.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 498, Fat, total (g): 11, chol. (mg): 290, sat. fat (g): 5, carb. (g): 51, fiber (g): 2, pro. (g): 47, sodium (mg): 786, Percent Daily Values are based on a 2,000 calorie diet.