Seared shrimp are a flavorful, low-fat source of minerals and protein. They are widely available, quick and easy to prepare and versatile. They can be served on a salad, over pasta or rice, or alongside vegetables or other sides. Add your favorite herbs or spices and salt and pepper to taste.
Shrimp
There are hundreds of types of shrimp, many of which are widely available at supermarkets or from seafood vendors. Cold-water shrimp tend to be smaller, more delicate and juicier, while warm waters produce larger shrimp with firmer meat. Choose raw shrimp with slightly translucent flesh and a fresh, briny smell. Shrimp can also be safely frozen for up to three months.
Searing
Searing meat or seafood involves pan-cooking briefly at very high temperatures with a small amount of oil. Use canola oil, which works well at high heat, and place your skillet on high heat. Toss thawed, peeled and deveined shrimp in salt and pepper before cooking if you wish. When the oil begins to smoke, add a single layer of shrimp and cook for one minute or until the shrimp begin to brown. Turn the shrimp over and sear until for 30 seconds to one minute or until the other side browns. The flesh should be pink and completely opaque.
Nutrition
Three ounces of shrimp – about a fifth of a pound – contain 101 calories, 19.36 grams of protein and 1.45 grams of fat. They are rich in minerals, with 77 milligrams of calcium, 0.27 milligrams of iron, 31 milligrams of magnesium, 260 milligrams of phosphorous, 144 milligrams of potassium, 1.39 milligrams of zinc, 42.1 micrograms of selenium and 805 milligrams of sodium. They also provide 20 micrograms of folate, 115 milligrams of choline, 230 IU of vitamin A and smaller amounts of other vitamins, omega-3 fatty acids and amino acids.
Cholesterol
Shrimp contain high levels of dietary cholesterol, leading people concerned with their blood cholesterol levels to avoid them. According to a MayoClinic.com dietitian, this concern may be unfounded since shrimp are relatively low in fat, which is a greater danger to blood cholesterol than dietary cholesterol. A British study published in the February 2010 “Cellular and Molecular Biology” found that consumption of prawns, a type of shrimp, had no effect on healthy adult males’ cholesterol or triglyceride levels.
References
- Epicurious: Food Dictionary – Shrimp
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Crustaceans, Shrimp, Mixed Species, Cooked, Moist Heat, 3 ounces, NDB #15151
- MayoClinic.com; Recipe – Chipotle Spiced Shrimp; Mayo Clinic Staff; 2007
- “Cellular and Molecular Biology”; Lack of Effect of Cold Water Prawns on Plasma Cholesterol and Lipoproteins in Normo-Lipidaemic Men; C. Isherwood, et al.; February 2010
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