Hey, What’s Cookin’?
We’ve been on a groove here with seafood, and this Monday is no different. Today’s recipe showcases shrimp, a true gift from the sea that tastes great hot or chilled and appeals to young and old alike. C’mon–who doesn’t like shrimp?!
Sadly, as a member of the shellfish family, shrimp are among the top allergens, which in addition to shellfish include milk, eggs, fish, tree nuts, peanuts, wheat, and soy. People can be mildly or severely allergic to shrimp, with reactions ranging from hives, tingling in the mouth, abdominal pain, and nausea to life-threatening anaphylaxis. Remember that food allergies can develop at any age.
If you’re one of the lucky who can enjoy it without reaction, shrimp is a great protein choice. One medium shrimp is about 7 calories, which means a dozen add up to less than 85 calories—roughly 15 less than a 3-ounce chicken breast (about the size of a deck of cards in thickness and width). Shrimp are primarily made of protein; three ounces of baked or broiled shrimp provides about 20 grams of protein, just a few grams less than that 3-ounce chicken breast.
Aside from protein, shrimp provide an incredible amount of nutrients. Four ounces steamed contains over 100% of the Recommended Daily Value for selenium, over 75% for vitamin B12, over 50% for phosphorous, and over 30% for choline, copper, and iodine. That’s a lot of nutrition packed into a few shrimp!
Because they are the most popular type of seafood, supplying a huge demand means that shrimp fraud is common. For example, farmed shrimp is often sold as wild or Gulf shrimp. This means you may be eating shrimp raised on a farm that uses antibiotics, fungicides, and other harmful chemicals. For great info about choosing shrimp that is properly labeled, refer to this online resource from Seafood Watch.
And now on to our meal! To make this simple dish even better, serve the shrimp and broccoli with a side of cauliflower rice.
Sesame Shrimp with Lemon Broccoli
Inspired by recipes from EveryDay Food
Ingredients for Lemon Broccoli:
- kosher salt and freshly ground pepper, to taste
Ingredients for Sesame Shrimp:
- 1 tbs dark sesame oil
Directions for Sesame Shrimp with Lemon Broccoli:
- Heat oven to 450 degrees. On a rimmed baking sheet line with parchment, toss broccoli florets with olive oil. Roast until browned, about 20 minutes. Sprinkle with lemon juice and salt/pepper to taste. Remove to a serving platter and keep warm.
- Thread 3 shrimp onto each of eight 6-inch bamboo skewers. With a kitchen shears, snip excess length from each skewer so it will lay flat in the skillet.
- Combine soy sauce, vinegar, and sesame oil in a shallow dish, and put sesame seeds on a plate. In a large nonstick skillet, heat oil over medium-high heat.
- Dip each skewer of shrimp into the soy-vinegar mixture, and then dip both sides in the sesame seeds.
- Lay the skewered shrimp in the skillet, and cook until shrimp are opaque, about 3 minutes on each side. Place the skewers of cooked shrimp onto the platter of broccoli and continue cooking until all skewers are done.
- Pour the remaining soy-vinegar mixture into the hot pan, and heat, stirring, for about 15 seconds. Drizzle the sauce over the platter of shrimp & broccoli, and serve.
Notes: Looking for another green to add to this meal? Try some steamed snow peas!
Photograph via EveryDay Food