Caribbean Sizzling Skillet Sear — shrimp (sport_power)

Spice blend (combined step)

• curry leaf dried — combined in the same marinade, rub, curry base, or braise so flavors fuse.
• mustard seed — combined in the same marinade, rub, curry base, or braise so flavors fuse.
• turmeric — combined in the same marinade, rub, curry base, or braise so flavors fuse.
• cumin — combined in the same marinade, rub, curry base, or braise so flavors fuse.
• chili — combined in the same marinade, rub, curry base, or braise so flavors fuse.

Protein anchor

• shrimp (carnivore)

Ingredients (outline)

• Core protein or legume/paneer/tofu: shrimp
• Alliums and acid (lemon, yogurt, tomato) as your cuisine calls for
• Cooking fat appropriate to cuisine (olive oil, ghee, neutral oil, etc.)
• Optional vegetables for one-pan completeness

Method

1. Cast-iron crust: spice rub adheres with minimal oil; finish in the oven if cuts are thick.
2. Bloom or macerate the full spice set together (wet rub, dry rub, or oil-sizzled paste) before adding the protein anchor.
3. Cook through safely; rest carved meats a few minutes; taste for salt at the end.
4. Pair with a plain side if you are tracking GI tolerance.

Recipe (for cooks)

Serves: about 3–4 (illustrative—scale to your household).

HERBIX: These amounts are educational home-cooking cues, not medical dosing. Adjust salt, fat, and heat to your health context.

Ingredients

• Peeled raw shrimp (or prawns), about 400 g
• Cooking fat: 2 tbsp neutral oil or coconut oil
• Aromatics / acid: onion or scallion; lime splash at the end

• Curry Leaf Dried, about ½ tsp ground (toast whole spices first if you like)
• Mustard Seed, about ½ tsp ground (toast whole spices first if you like)
• Turmeric, about 1 tsp ground (toast whole spices first if you like)
• Cumin, about ¼ tsp ground (toast whole spices first if you like)
• Chili heat, fresh chili or ½ tsp flakes — to your tolerance
• Fine salt, to taste at the end

Equipment

• Large pan with lid (braise/steam) or heavy skillet / sheet pan / grill as indicated by the template name.

Steps

1. Pat anchor dry; season lightly with salt. Mix spices with a little oil to make a paste.
2. Heat a heavy skillet on medium-high until very hot; add high-smoke oil.
3. Sear Peeled raw shrimp (or prawns) undisturbed to build colour, then flip or toss in stages until cooked through.
4. Lower heat if spice paste darkens too fast; finish with a splash of water or stock, scrape the fond, taste for salt.

Why it fits this plan (culinary)

Tagged for sport enhancement (sport_power); meal timing around training is individual.

HERBIX notes

• Multi-spice rule: At least three distinct spices or herbs in one combined cooking step.
• Disclaimer: Educational culinary ideas only—not diagnosis, supplement dosing, or treatment.

• Tolerance: reduce heat or alliums if your GI or medication context requires it.

Nutritional research (protein anchor)

Scope: Values below approximate the primary protein ingredient (~100 g cooked/edible), not the whole recipe (oil, yogurt, coconut milk, rice, bread, etc. change energy and macros substantially).

Primary data approach: Rounded typical cooked/edible composition for the named anchor, consistent with [McCance and Widdowson’s Composition of Foods Integrated Dataset (CoFID)](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) (UK Government reference tables for national dietary surveys and nutrition work in Great Britain). Locate the closest food and cooking method in the published CoFID spreadsheet; branded or composite dishes must be checked on-pack (UK nutrition declarations use kJ and kcal).

Approximate macronutrients (per ~100 g edible, anchor only)

Measure	Approx.
Energy	99 kcal (414 kJ)
Protein	24 g
Fat	0.3 g
Carbohydrate	0.2 g
Fibre	0 g

• Anchor as written: shrimp → normalised lookup: shrimp
• Micronutrient / pattern notes: Very lean protein; selenium and vitamin B12 in meaningful amounts; shellfish allergy relevant for some users.
• UK composition tables (CoFID): McCance and Widdowson’s CoFID — search the spreadsheet for entries similar to *shrimp cooked*. Optional online browse: UK food composition tool.

• Declared diet tag: carnivore (from file frontmatter when present).

Disclaimer: Not a nutrition label for HERBIX meals; not individualised medical advice. Use clinicians/dietitians for therapeutic diets, allergies, renal disease, PKU, anticoagulation, pregnancy, or paediatrics.

Evidence note

Traditional home-cooking pattern; calculator GOAL_MULT for sports_performance may inspire spice direction but does not prescribe grams.