A light yet satisfying dish featuring tender shrimp sautéed in garlic and olive oil, finished with lemon and served alongside steamed leafy greens. Rich in lean protein, minerals, and marine antioxidants, this meal supports immune function, thyroid health, and cardiovascular wellness.
Preparation Time
- Prep time: 10 minutes
- Cook time: 6–8 minutes
- Total time: 15–18 minutes
- Servings: 2 portions
Ingredients
- 300 g raw shrimp (peeled and deveined, wild-caught preferred)
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves, minced
- Juice of 1/2 lemon
- Zest of 1/2 lemon (optional)
- 1/4 teaspoon sea salt
- Black pepper to taste
- 3 cups fresh spinach or kale
- 1 tablespoon chopped fresh parsley (optional)
Instructions
- Prepare the greens: Steam spinach or kale for 3–4 minutes until tender. Set aside and cover to keep warm.
- Cook the shrimp: Heat olive oil in a skillet over medium heat. Add garlic and sauté for 30 seconds.
- Add shrimp in a single layer. Sauté for 2–3 minutes per side until pink and opaque.
- Finish and serve: Add lemon juice and zest to the pan. Stir and remove from heat. Serve immediately over steamed greens. Garnish with parsley if desired.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 240 kcal |
| Protein | 34 g |
| Fat | 10 g |
| Carbohydrates | 4 g |
| Fiber | 2 g |
| Omega-3 (EPA + DHA) | ~400 mg |
| Selenium | ~80 mcg (145% DV) |
| Vitamin B12 | ~1.3 mcg (55% DV) |
| Iron | ~2.5 mg |
Health Benefits
1. Lean protein for tissue repair and metabolism
Shrimp is high in complete protein, offering all essential amino acids while remaining low in fat and calories—ideal for maintaining muscle and satiety.
Reference: Pasiakos SM et al. (2015). Protein requirements and metabolic roles. Journal of the Academy of Nutrition and Dietetics.
2. Omega-3 for brain and heart function
Although lean, shrimp still contains meaningful amounts of EPA and DHA, which help reduce inflammation, improve cognitive health, and support heart rhythm stability.
Study: Mozaffarian D & Wu JHY. (2011). Omega-3 fatty acids and cardiovascular outcomes. JACC.
3. Selenium and iodine for thyroid and antioxidant defense
Shrimp is one of the richest natural sources of selenium, critical for thyroid hormone conversion and the activity of antioxidant enzymes like glutathione peroxidase.
Reference: Rayman MP. (2012). Selenium and human health. The Lancet.
4. Digestive and cellular support from garlic and greens
Garlic contains allicin, which offers antimicrobial properties, and leafy greens provide folate, fiber, and magnesium, supporting cellular repair and gut health.
Study: Percival SS. (2016). Immunomodulatory effects of garlic compounds. Journal of Nutrition.
Cooking Tips
- Do not overcook: Shrimp turn opaque and curl when done. Cooking longer than 3 minutes per side leads to rubbery texture.
- Steam greens lightly to retain vitamins and reduce bitterness (especially with kale).
- Add a pinch of chili flakes for heat or swap parsley for cilantro if desired.
- Batch prep: Shrimp can be sautéed ahead and stored in the fridge for 2 days.
- Optional side: Serve with quinoa or roasted sweet potato for a complete meal with slow-digesting carbohydrates.
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