Banh Tom is a popular Vietnamese dish consisting of crispy shrimp fritters served with a tangy sweet and sour dipping sauce. The dish typically features fresh shrimp coated in a light batter and deep-fried until golden and crunchy. It is commonly served as a snack or appetizer in Vietnamese cuisine, showcasing the country's love for seafood and flavorful dipping sauces.

The history of Banh Tom traces back to Vietnamese culinary traditions, where shrimp is a prized ingredient often used in various dishes. The technique of deep-frying battered shrimp has been refined over generations, resulting in the crispy texture and delicious flavor that Banh Tom is known for today. This dish reflects the creativity and expertise of Vietnamese cooks in combining fresh ingredients with simple yet flavorful cooking methods.

For the Banh Tom recipe:

Ingredients:

- 1 pound fresh shrimp, peeled and deveined

- 1 cup rice flour

- 1/2 cup cornstarch

- 1/2 teaspoon salt

- 1/4 teaspoon black pepper

- 1 cup cold water

- Vegetable oil for frying

Sweet and Sour Dipping Sauce:

- 1/4 cup fish sauce

- 1/4 cup rice vinegar

- 2 tablespoons sugar

- 1/2 cup water

- 1 clove garlic, minced

- 1 small chili pepper, finely chopped (optional)

Garnish (optional):

- Fresh cilantro leaves

- Sliced green onions

Method:

1. In a bowl, combine rice flour, cornstarch, salt, and black pepper. Gradually whisk in cold water until a smooth batter forms.

2. Heat vegetable oil in a deep fryer or large pot to 350°F (175°C).

3. Dip each shrimp into the batter, coating it evenly, and then carefully place it in the hot oil. Fry in batches for about 3-4 minutes or until golden brown and crispy. Drain on paper towels.

4. For the dipping sauce, mix fish sauce, rice vinegar, sugar, water, minced garlic, and chopped chili pepper in a small saucepan. Cook over medium heat until the sugar dissolves and the sauce slightly thickens. Remove from heat and let it cool.

5. Serve the crispy shrimp fritters (Banh Tom) with the sweet and sour dipping sauce. Garnish with fresh cilantro leaves and sliced green onions if desired. Enjoy!

Nutrition Value:

1. Fresh Shrimp (1 pound, peeled and deveined)

  - Calories: Approximately 700 calories

  - Carbohydrates: Negligible (less than 1 gram)

  - Protein: About 150 grams

  - Fat: Around 15 grams (mostly unsaturated fats)

  - Sodium: Varies based on preparation; generally low when fresh

  - Cholesterol: Approximately 600 milligrams

  - Vitamins: High in B vitamins (especially B12), vitamin D, and vitamin E

  - Minerals: Rich in selenium, zinc, and phosphorus

  - Nutritional Benefit: Shrimp is a lean source of protein with essential nutrients like selenium, which supports thyroid function, and zinc, crucial for immune health. It also provides omega-3 fatty acids for heart health.

2. Rice Flour (1 cup)

  - Calories: Around 578 calories

  - Carbohydrates: Approximately 128 grams

  - Protein: About 10 grams

  - Fat: Less than 2 grams

  - Sodium: Low

  - Cholesterol: Cholesterol-free

  - Vitamins: Contains small amounts of B vitamins (B1, B2, B3, B6)

  - Minerals: Provides iron, magnesium, and phosphorus

  - Nutritional Benefit: Rice flour is gluten-free and can be easier to digest for those with gluten sensitivities. It's a source of energy from carbohydrates and provides some essential minerals.

3. Cornstarch (1/2 cup)

  - Calories: Around 220 calories

  - Carbohydrates: Approximately 55 grams

  - Protein: Less than 1 gram

  - Fat: Less than 1 gram

  - Sodium: Low

  - Cholesterol: Cholesterol-free

  - Vitamins: Minimal, some traces of B vitamins

  - Minerals: Low in minerals

  - Nutritional Benefit: Cornstarch is primarily used as a thickening agent in recipes. It adds texture to fried foods like shrimp without contributing much in terms of nutrients.

4. Salt (1/2 teaspoon)

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Approximately 1150 milligrams

  - Cholesterol: Cholesterol-free

  - Vitamins: No significant vitamins

  - Minerals: Provides sodium

  - Nutritional Benefit: Salt enhances flavor but should be used in moderation due to its sodium content. Excessive sodium intake can contribute to high blood pressure and other health issues.

5. Black Pepper (1/4 teaspoon)

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Cholesterol-free

  - Vitamins: Contains small amounts of vitamin K

  - Minerals: Provides manganese and iron

  - Nutritional Benefit: Black pepper adds flavor and a slight nutritional boost with its vitamin and mineral content, albeit in small amounts.

6. Cold Water (1 cup)

  - Calories: None

  - Carbohydrates: None

  - Protein: None

  - Fat: None

  - Sodium: None

  - Cholesterol: None

  - Vitamins: None

  - Minerals: None

  - Nutritional Benefit: Water is essential for hydration and helps in mixing the batter to achieve the desired consistency.

7. Vegetable Oil (for frying)

  - Calories: Varies based on amount absorbed during frying

  - Carbohydrates: None

  - Protein: None

  - Fat: Varies based on the amount absorbed; generally high in unsaturated fats

  - Sodium: None

  - Cholesterol: None

  - Vitamins: May contain vitamin E

  - Minerals: None

  - Nutritional Benefit: Vegetable oil provides the necessary medium for frying. Opting for healthier oils like olive oil or canola oil can add some vitamin E and beneficial unsaturated fats to the dish.

Sweet and Sour Dipping Sauce:

1. Fish Sauce (1/4 cup)

  - Calories: Approximately 80 calories

  - Carbohydrates: About 4 grams

  - Protein: About 10 grams

  - Fat: Less than 1 gram

  - Sodium: Varies but can be high (check label for exact amount)

  - Cholesterol: Cholesterol-free

  - Vitamins: Contains small amounts of B vitamins (especially B12)

  - Minerals: Rich in sodium, provides some potassium and phosphorus

  - Nutritional Benefit: Fish sauce adds a savory umami flavor to dishes and is a source of protein and minerals. However, it's high in sodium, so use it in moderation, especially if you're watching your sodium intake.

2. Rice Vinegar (1/4 cup)

  - Calories: Approximately 15 calories

  - Carbohydrates: About 3 grams

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Low

  - Cholesterol: Cholesterol-free

  - Vitamins: Contains small amounts of B vitamins (B1, B2, B3)

  - Minerals: Provides small amounts of potassium and phosphorus

  - Nutritional Benefit: Rice vinegar adds acidity and flavor to the dish without adding many calories or fats. It can also aid in digestion.

3. Sugar (2 tablespoons)

  - Calories: Approximately 90 calories

  - Carbohydrates: About 24 grams

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Cholesterol-free

  - Vitamins: No significant vitamins

  - Minerals: No significant minerals

  - Nutritional Benefit: Sugar adds sweetness to the sauce but contributes mostly empty calories. Consider using alternatives like honey or maple syrup for added nutrients.

4. Water (1/2 cup)

  - Calories: None

  - Carbohydrates: None

  - Protein: None

  - Fat: None

  - Sodium: None

  - Cholesterol: None

  - Vitamins: None

  - Minerals: None

  - Nutritional Benefit: Water is essential for hydration and helps in diluting the sauce to the desired consistency.

5. Garlic (1 clove, minced)

  - Calories: Approximately 5 calories

  - Carbohydrates: About 1 gram

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Cholesterol-free

  - Vitamins: Rich in vitamin C, also contains vitamin B6

  - Minerals: Provides small amounts of calcium, potassium, and phosphorus

  - Nutritional Benefit: Garlic adds flavor and is rich in antioxidants and vitamins, especially vitamin C, which supports immune health.

6. Chili Pepper (1 small, finely chopped, optional)

  - Calories: Approximately 5 calories

  - Carbohydrates: About 1 gram

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Cholesterol-free

  - Vitamins: High in vitamin C, also contains vitamin A

  - Minerals: Provides small amounts of potassium and magnesium

  - Nutritional Benefit: Chili peppers add heat and spice to the sauce. They are rich in vitamin C and capsaicin, which may have health benefits like boosting metabolism and reducing inflammation.

Garnish (optional):

1. Fresh Cilantro Leaves

  - Calories: Approximately 1 calorie per tablespoon

  - Carbohydrates: About 0.1 grams per tablespoon

  - Protein: About 0.1 grams per tablespoon

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Cholesterol-free

  - Vitamins: High in vitamin K and vitamin A, also contains vitamin C

  - Minerals: Provides small amounts of calcium, potassium, and magnesium

  - Nutritional Benefit: Cilantro is rich in antioxidants and vitamins, especially vitamin K, which supports bone health, and vitamin A, which is beneficial for vision and skin. It adds a fresh, vibrant flavor to dishes.

2. Sliced Green Onions

  - Calories: Approximately 5 calories per tablespoon

  - Carbohydrates: About 1 gram per tablespoon

  - Protein: About 0.2 grams per tablespoon

  - Fat: Negligible

  - Sodium: Low

  - Cholesterol: Cholesterol-free

  - Vitamins: Contains vitamin K, vitamin C, and small amounts of B vitamins (B6, folate)

  - Minerals: Provides potassium and small amounts of calcium and magnesium

  - Nutritional Benefit: Green onions add a mild onion flavor and crunch to dishes. They are low in calories and a good source of vitamin K, which is important for blood clotting and bone health. They also provide vitamin C for immune support and potassium for heart health.

Overall, the dish contains a good amount of protein from the shrimp, energy from the rice flour and cornstarch, and moderate fats from both the shrimp and frying oil. It's relatively low in carbohydrates except for the rice flour, making it suitable for those watching their carb intake. However, the sodium content should be considered, especially if someone needs to limit their salt intake for health reasons.