Cooking with Tammy Kelly: Shrimp, The “Most” Popular Shellfish
Seafood, and many of types of seafood are consumed in larger amounts when the weather warms up, most of us still do not eat as much seafood as is recommended. Here are some suggestions for changing that and some reasons to start with shrimp.
Shrimp is a low calorie, high protein food. Almost all of the calories in shrimp come from protein, making it an excellent protein source. A 3-ounce serving is less than 85 calories so it is calorie efficient too.
Shrimp contains many very valuable ingredients. Even a small serving of shrimp provides you with 20 different vitamins and minerals, and is particularly high in selenium which aids in reducing inflammation and keeps your heart healthy. Shrimp is also a great source of iodine, a mineral that is tough to get from other foods and is important for your thyroid and brain.
Shrimp is super easy and quick cooking. Shrimp can be perfectly cooked in a pan or pot in only a couple of minutes. Shrimp curve to the c-shape when they are fully cooked, if they become o-shaped they are over cooked.
Shrimp are often associated with increasing cholesterol, but actually can help to lower triglycerides and the bad or LDL cholesterol.
Please enjoy these recipes for using the very healthy and delicious shrimp.
Sheet Pan Mediterranean Shrimp
1 ½ pounds medium to large shrimp, peeled
1 bunch fresh asparagus
4 tablespoons olive oil, divided
2 cloves garlic, minced
1 red onion, sliced
2 teaspoons oregano
1 teaspoon sea salt and ground pepper
1 lemon, juiced
1 cup black olives, pitted
1 cup crumbled feta cheese
1/3 cup fresh cilantro
Pre-heat oven to 450F degrees.
In a large bowl season the shrimp with 2 tbsp olive oil, garlic, salt, black pepper, paprika, oregano and juice from lemon.
Trim and wash the asparagus, then lay them flat on the baking sheet. Season with 1 tbsp olive oil. Place seasoned shrimp on top of asparagus and top with sliced red onions. Bake for 10 minutes in the middle rack. Shrimp is cooked when the edges start to turn golden brown.
Remove shrimp from oven and top with feta, olives and fresh cilantro or parsley, drizzle with remaining olive oil and serve.
This is a very versatile recipe, often I change out the asparagus for red and green peppers or your other favorite recipes.
Serves 4, each serving contains; Calories 421, Carbohydrates 10g., Protein 32g., Fat29g., Fiber 4g.
Cilantro Lime Shrimp
1 pound shrimp, shelled and cleaned and deveined
2 tablespoons olive oil
2 cloves garlic, minced
1 pinch red pepper flakes
¼ cup vegetable or chicken broth
1 teaspoon local honey
Juice of 1 ½ lime
Salt and fresh ground pepper to taste
1 teaspoon lime zest
2 teaspoons cilantro, chopped
To make the cilantro lime shrimp recipe: In a bowl, combine 2 tablespoons olive oil, garlic, red pepper flakes, one tablespoon cilantro, honey, lime juice, and lime zest. Add uncooked shrimp and toss to mix well. Marinate shrimp for 15 to 20 minutes.
Heat one tablespoon of olive oil in a pan over medium-high heat, add the drained shrimp, cook for 2 minutes, flip, and add the marinade. Cook for 1 minute and set the shrimp aside.
In the same skillet, add vegetable broth to deglaze and simmer for 2 minutes. Add the shrimp back and adjust the seasoning.
Serve the cilantro lime shrimp immediately over rice, rice noodles, or zucchini noodles, topped with additional cilantro and garnished with lime slices; enjoy!
Tomatoes Shrimp and Avocado Salad
8 ounces shrimp, peeled and deveined
1 large avocado, diced
1 cup cherry tomatoes, diced
½ red onion, minced
Freshly chopped cilantro
2 tablespoons butter, melted
1 tablespoon lime juice
1 tablespoon olive oil
Salt and fresh ground pepper
To make the shrimp avocado salad: Toss shrimp with melted butter in a bowl until well-coated.
Heat a skillet over medium-high heat. Add shrimp to the skillet in a single layer, searing for a minute or until it starts to become pink around the edges, then flip and cook until shrimp are cooked through, less than a minute.
Transfer shrimp to a shallow plate and allow cooling while you prepare the other ingredients.
Add all other ingredients (avocado, tomato, red onion, and cilantro) to a large mixing bowl. drizzle with olive oil and lime juice and toss to mix everything together.
Add cooked shrimp and give a quick stir to mix together. Season the salad with more salt and pepper, to taste.
Serves 2, each serving contains; Calories 441, Carbohydrates 15g., Protein 16g., Fat 9.6g., Fiber 3g.
Buffalo Shrimp Lettuce Wrap
4 tablespoons butter
2 garlic cloves, minced
¼ cup hot sauce, Frank’s is my favorite
1 tablespoon extra-virgin olive oil
1 pound shrimp, peeled, cleaned and tails removed
Salt
Fresh ground pepper
1 head romaine, leaves separated, for serving
¼ red onion, finely chopped
1 stalk celery, sliced thin
½ cup blue cheese, crumbled
Make buffalo sauce: In a small saucepan over medium heat, melt butter. When melted completely, add garlic and cook until fragrant, 1 minute. Add hot sauce and stir to combine. Turn heat to low while you cook the shrimp.
Make shrimp: In a large skillet over medium heat, heat oil. Add shrimp and season with salt and pepper. Cook, flipping halfway, until pink and opaque on both sides, about 2 minutes per side. Turn off heat and add the buffalo sauce, tossing to coat.
Assemble wraps: Add a small scoop of shrimp to the center of a romaine leaf, then top with red onion, celery, and blue cheese.
Serves 4, each serving contains; Calories 331, Carbohydrates 4g., Protein 29g., Fat 22g., Fiber 4g.
Shrimp Pasta Primavera
2 tablespoons Extra-Virgin olive oil
1 onion, diced
2 cloves garlic, minced
¼ teaspoon chili flakes
2 cups sliced fresh mushrooms
12 ounces penne pasta, or your favorite short pasta
3 cups chicken or vegetable broth
½ cup cream, or additional broth to keep it lighter
2 cups asparagus, trimmed and cut into 1 inch pieces
1 pound medium to large shrimp, cleaned, deveined and tails removed
1 cup green peas
3 tablespoons unsalted butter
¾ cup finely grated Parmesan cheese, plus some for serving, fresh is best
1 lemon, zested
1 pint cherry tomatoes, halved
¼ cup fresh basil, chopped
Heat olive oil in a large skillet or pot over medium-high heat and add the onion, and mushrooms stir and cook for 2-5 minutes until softened and translucent. Add chili flakes and garlic, and cook stirring for 1 min. Season with salt and pepper to taste and stir to evenly season.
Add the pasta and stir in 3 cups of broth and ½ cup of cream or milk. Cover and bring to a simmer. Once boiling, uncover and cook, setting a timer for cooking pasta according to package instructions and stirring often. (If pot starts to dry out at any point, add another ½ cup broth.)
When 2-3 minutes remain on timer, stir in shrimp, peas, asparagus and butter. Cover and continue to cook for remaining minutes, then uncover and cook, stirring, until pasta is tender, shrimp are cooked through, and sauce is reduced.
Remove from heat. Stir in ¾ cup Parmesan and toss to coat until it’s melted into sauce.
Toss in the lemon zest, basil and tomatoes and season with more salt and pepper, if needed.
Divide pasta among plates. Top with additional basil, and additional Parmesan.
Leftovers can be stored in an airtight container in the refrigerator for up 2-5 days. Reheat stove top or in the microwave with a splash of broth or cream if needed to loosen up the pasta to desired consistency. Serves 4.
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