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Healthy Shrimp Recipe: Marinated and Zesty

Post, recipe, and picture by: Amena Khan, MS, RD

Have you heard that shrimp is high in cholesterol?

While it does have a considerable amount of cholesterol, what you may not know is that the cholesterol in shrimp does not adversely affect blood cholesterol levels in the body. In fact, including shrimp as a part of a balanced diet can improve heart health. It’s a rich source of a number of nutrients. Shrimp is high in vitamin D, which can improve bone health, help maintain a healthy immune system, and lower the risk of type 2 diabetes and high blood pressure. It’s also a good source of the mineral and antioxidant, selenium, which has been linked to decreasing certain types of cancers. A serving of shrimp also provides a good amount of vitamin B12, which is good for red blood cells and your nervous system.

While many of the popular shrimp recipes are deep fried, there are many low fat shrimp recipes you can try. Here is one that I make for my family—created by going through my spice cabinet.

Ingredients

  • 1 tsp tomato paste
  • 1 tbsp freshly minced garlic
  • 1 tsp lemon pepper seasoning
  • 1/2 tsp paprika
  • 1/2 tsp old bay
  • 1 tbsp lemon juice
  • 2 tbsp canola or vegetable oil
  • 1/2 – 1 tsp cayenne pepper (optional)
  • 1 pound of peeled, deveined shrimp

Directions

Mix together first seven ingredients. Add Cayenne pepper if you enjoy a little heat in your food.  Add the marinade to the shrimp for at least 30 minutes.

Using a nonstick frying pan on medium-high heat, add a single layer of shrimp. Make sure to add the marinade to the frying pan, as it has the oil to prevent sticking to the pan. The shrimp will be ready to turn once it changes to a pink color. The trick with cooking shrimp is to cook it quickly on both sides and remove from heat to avoid over cooking.

Serve with steamed rice, pasta, or salad.

Amena Khan is a registered dietitian who works hard to put healthy meals on the table for her family.

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{ 18 comments… add one }
  • Farah February 11, 2010, 12:36 pm

    This seems GOOD, can I use frozen shrimps, the ones sold in supermarkets???

  • Amena February 11, 2010, 12:52 pm

    Of course! I often use the frozen, de-veined, uncooked shrimp. I just have to peel it, and since it is already de-veined, it’s pretty quick!

  • Farah February 11, 2010, 1:29 pm

    Thanks Amena 🙂

  • Mumtaz February 11, 2010, 3:48 pm

    I was always afraid of eating shrimps because of
    high cholesterol. Thanks for the info.

    • Nour El-Zibdeh, RD February 11, 2010, 9:57 pm

      You are welcome! That’s exactly the point of this post!
      Nour

  • Mumtaz February 11, 2010, 3:50 pm

    What would you advise on SmartBalance Omega? Is it really as good as it is claimed to be?

    • Nour El-Zibdeh, RD February 11, 2010, 10:07 pm

      That’s a good question. So here’s the deal: for one tablespoon (the serving size) of Smart Balance omega-any flavor, you get about 30 mg EPA and DHA, and about 300 ALA (Link for their website) . While all three are considered omega-3, your body gets most of the benefit from EPA and DHA (fish sources) than ALA (plant sources such as flax and walnuts). This is because your body really uses EPA and DHA, and while our bodies are supposed to convert ALA to DHA, this process is not very efficient.

      So in conclusion, don’t count on Smart Balance to get the benefit of omega-3. There’s no official recommendation for EPA and DHA, but some studies recommend 250-500 mg a day. (please consult your doctor before you take a supplement)

      This is a very long topic and I encourage you to start by reading a post I did already of fish oils and omega-3 (click here for the full post)

  • rebecca subbiah February 11, 2010, 8:39 pm

    wow love these recipe, Nour I write for an Alaskan Seafood company would you like me to feature it on the blog and link back to you?
    and great new name and layout love it

    Rebecca

    • Nour El-Zibdeh, RD February 11, 2010, 10:08 pm

      Thanks Rebecca. This one is great! And yes, if you can get it to your readers, that will be great!

      I’m glad you like the name and layout! Thanks for your support 🙂

  • Claudia February 12, 2010, 2:39 pm

    Oh wonderful, wonderful. I adore shrimp and knew that the choleterol in it was not harmful. I love the taste of this.

    • Nour El-Zibdeh, RD February 12, 2010, 9:02 pm

      Thank you Claudia. I’m glad you can feel better about eating your shrimp!

  • TwinToddlersDad February 12, 2010, 11:34 pm

    This looks like a great recipe! We love shrimp and will try it. I think this can go very well as an appetizer or a side dish with Basmati rice!

    We have not yet tried shrimp with our 3 1/2 yo twins out of fear of allergies. I have no reason to suspect they have it, but can you give us any suggestions on how we can be a little more confident?

    BTW, I am adding you on my blog’s links page.

    • Nour El-Zibdeh, RD February 13, 2010, 1:07 pm

      Thank you TwinToddlerDad! My son is getting into toddler-hood and it’s all fun!

      As far as allergies, the best report I found from the American Academy of Pediatrics recommends waiting for 36 months before introducing fish and nuts. It also says to wait for 24 months before you introduce eggs–which makes me a little confused because my pediatrician was ok with eggs at 12 months. I do think when such recommendations come out, especially with food allergy because there’s still not strong evidence to support either way, they tend to be on the cautious side.

      Your toddlers passed the 3 year mark so they should be ok. However, since allergies are often hereditary, if you or their mom has food allergies, you might want to consult with their pediatrician or an allergy therapist first. Start with a small amount and do not add any new foods at the same time. Monitor their breathing and watch for skin reactions for a few days. If they develop a reaction, immediately call your doctor. Also make sure you cut the shrimp into small pieces to reduce the risk of choking.

      I hope that helps. And thanks for adding me on your blog’s links!

      Nour

  • Amena February 13, 2010, 5:32 pm

    So my cousin tried the recipe and found it to be a little high in salt – my lemon pepper seasoning is low in sodium content, so it did not turn out too salty. You can always add less old bay and/or lemon pepper seasoning – or add a little extra tomato paste if you find your marinade to be too salty!

  • Sarwat February 25, 2010, 9:02 am

    Great recipe Amena and great info as well. Love the photo! You’re an inspiration! Keep the recipes coming =)

    Sarwat

    • Nour El-Zibdeh, RD February 25, 2010, 3:42 pm

      Thank you Sarwat. It is a great recipe and picture too… talented Amena!
      Nour

  • JR November 7, 2012, 12:52 am

    How many calories/carbs per serving is this and how many servings does this make?

    • Nour Zibdeh November 10, 2012, 8:37 am

      Hi JR, this serves four. The total calories for the recipe are 735, so when it serves four, that’s 185 per serving. If you split it up differently, do the math accordingly. Nour.

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