Sweet local shrimp folded with soaked bread, onion, butter, and a little egg, then baked until set — a Lowcountry shrimp casserole that turns a morning's cast-net haul into a Sunday dish.
Shrimp pie is Gullah cast-net food made fine — the everyday catch dressed up for company or church. The tidal creeks of the Sea Islands were a shared larder, and shrimping with a hand-thrown net is a skill passed down generations. The pie is how the marsh's bounty reached the oven.
Shrimp is one of the leanest high-quality proteins, dense in selenium and iodine for thyroid health, B12 for nerve and blood health, and astaxanthin — the carotenoid that gives shrimp its color and acts as a powerful antioxidant. A serving of shrimp pie delivers a full protein dose with minimal saturated fat from the shrimp itself.
Soak stale bread in milk, squeeze out, and mix with peeled local shrimp, sauteed onion, butter, beaten egg, and a little hot sauce and mace. Bake at 350°F until set and golden, about 30-40 minutes. Do not overbake or the shrimp toughen.
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