The southern staple, shrimp and grits, is one of my all-time favorite meals. You can’t get much better than spicy shrimp tucked inside a cloud of fluffy grits. Here’s a lighter version of my favorite dish so everyone can enjoy this cajun classic.

How To Make Lean Shrimp and Grits

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20 mins
30 mins
50 mins


For Grits:

  • 3 1/2 cup water
  • 1 tsp garlic salt
  • 1 cup uncooked quick-cooking or regular grits (not instant)
  • 1 tbsp unsalted butter (light butter with canola oil is best)
  • 1/2 tsp black pepper
  • 1/2 cup white cheddar cheese grated
  • 1/4 cup Parmesan cheese, plus additional to taste grated
  • 1/4 cup green onions scallions chopped

For Shrimp:

  • 2 tsp olive oil
  • 1 tsp paprika
  • 3/4 tsp garlic salt
  • 1/8 tsp pepper
  • 1/4 tsp oregano
  • 1 pound medium shrimp peeled and deveined, with tails

For Catfish:

  • 4 fillet catfish
  • 1 tbsp olive oil
  • 1/2 tsp garlic salt
  • 1/2 tsp onion powder
  • 1/2 tsp cayenne pepper (more or less, depending on desired spiciness)
  • 1 1/2 tsp paprika


  • First, we need to prepare our catfish.
  • Preheat oven to 400 F.
  • Combine catfish spices and olive oil in a small bowl.
  • Break out a baking dish and cover with a non-stick spray or more olive oil.
  • Bake for 15 minutes until fish is flakey.
  • Meanwhile, Bring a pot of water to a boil. Sprinkle in salt, then slowly pour in your grits, stirring constantly.
  • Once all of your grits have been added, reduce the heat to low and allow your grits simmer. Stir your grits occasionally to ensure fluffiness, until the grits thicken. This should take about 5 minutes.
  • Once your grits are ready, remove them from heat, stir in your butter and cheese, then add your green onions and pepper.
  • In a large bowl, stir together the olive oil, garlic salt, paprika, oregano, salt, and pepper. Add the shrimp and toss so they’re all nice and seasoned.
  • Spread the shrimp onto a baking sheet lined with aluminum foil.
  • Roast the shrimp in the oven for 5 to 6 minutes, until just opaque and cooked.
  • Serve catfish atop the grits, add your shrimp, and sprinkled with additional green onions.

Nutrition Facts

Calories: 969kcal | Carbohydrates: 1g | Protein: 151g | Fat: 36g | Saturated Fat: 10g | Cholesterol: 537mg | Sodium: 1795mg | Potassium: 3269mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1300IU | Vitamin C: 6mg | Calcium: 234mg | Iron: 3mg