Harissa Shrimp Batch (180 Cal, 34g Protein)

Wild-caught shrimp: 23 grams of protein per 4 ounces at 120 calories. Near-zero fat. Very high iodine. Trace astaxanthin from the shell pigment — the same antioxidant that makes salmon pink. This is the leanest batch protein in the entire 30-day plan.

The air fryer does this in 10 minutes total, two batches. Do not overcrowd the basket or the shrimp steam instead of crisp. Do not overcook or they turn rubbery. There is a narrow window and it is worth hitting.

Ingredients

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• 2 lbs wild-caught shrimp, peeled and deveined
• 1 tbsp harissa paste
• 1 tsp smoked paprika
• 1/2 tsp turmeric
• 1/2 tsp dulse
• Garlic powder
• Black pepper

2 lbs wild-caught shrimp, peeled and deveined
1 tbsp harissa paste
1 tsp smoked paprika
1/2 tsp turmeric
1/2 tsp dulse
garlic powder
black pepper

Instructions

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1. Pat the shrimp completely dry with paper towels. This is not optional — moisture prevents crisping and causes the shrimp to steam in their own liquid.
2. Combine the seasoning: 1 tbsp harissa paste, 1 tsp smoked paprika, 1/2 tsp turmeric, 1/2 tsp dulse, garlic powder, and black pepper. Toss the shrimp in the mixture until evenly coated.
3. Arrange in a single layer in the air fryer basket. Do not stack. Work in two batches if necessary.
4. Air fry at 380°F for 8-10 minutes. Check at 8 minutes. The shrimp should be opaque, pink, and slightly charred at the edges.
5. Repeat with the second batch.
6. Cool completely before storing. Reheat in the air fryer for 3 minutes, or eat cold over arugula.

Why These Ingredients

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Wild-caught shrimp have a better omega-3 to omega-6 ratio than farmed. They provide selenium (45 mcg per serving — over 80% of the daily value), iodine for thyroid function, and astaxanthin, which is one of the most potent natural antioxidants measured by singlet oxygen quenching capacity.

Harissa is a North African chili paste made from roasted red peppers, caraway, coriander, and cumin. It provides capsaicin (thermogenic), vitamin A from the peppers, and a smoky heat that pairs with the smoked paprika. One tablespoon across 2 pounds of shrimp keeps the sodium moderate.

Dulse replaces salt. Provides iodine (stacking with the shrimp’s natural iodine for a strong thyroid support serving), potassium, and iron. The briny flavor makes sense on seafood — dulse was originally harvested from the same waters.

Turmeric + black pepper ensures curcumin bioavailability. Even at half a teaspoon, the piperine from the black pepper increases absorption by approximately 2000%.

Smoked paprika adds depth without calories. The smoking process creates compounds similar to those in wood-fire cooking — aromatic complexity that makes simple seasoned shrimp taste layered.