Struggling to get dinner on the table on busy week nights? Well, weeknight dinners don’t get any easier than this Easy Lemon Garlic Shrimp recipe. Shrimp is easy to cook and so full of flavor. Also, despite its high cholesterol content, shrimp is also actually really good for us. Before we dive into the recipe, let’s take a look at the many health benefits of shrimp.

Shrimp is a good source of heart healthy fat

While wild salmon and tuna are the highest sources of omega-3 fatty acids that we typically eat, shrimp is also a good source of heart healthy omega-3s. 4 oz of shrimp provides roughly 325 - 375 mg of omega-3 fatty acids, including 50% DHA and 50% EPA. Omega-3 fatty acids are essential fatty acids, meaning they cannot be made by the body and must be obtained through diet. EPA and DHA are particularly important omega-3s that play a role in heart and brain health, with evidence demonstrating these fatty acids are necessary for neural tube and retina development in infants. Studies have also shown that those who regularly consume EPA and DHA have a much lower risk of heart disease. The recommended dietary allowance for omega-3 is 1.6g for men and 1.1g for women per day, with higher intakes recommended during pregnancy. Thus, 4oz of shrimp provides roughly 30% of our daily EPA and DHA needs. I prefer to purchase wild caught shrimp, which is higher in omega-3s and to ensure it does not contain antibiotics.

What about cholesterol?

While shrimp is high in cholesterol, research has shown that only about 25% of the population is sensitive to dietary cholesterol. In other words, for about a quarter of the population, eating foods high in cholesterol may have an impact on blood cholesterol levels. Thus, genetic makeup and not food is the largest driver of cholesterol levels in the body. In fact, for the majority of people, evidence suggests that when we eat cholesterol, the liver compensates by making less. While recent research has shown that eating cholesterol-containing foods is of less concern, we should limit our intake of foods high in saturated fat, refined sugar (added sugar), and trans fats does. Studies have repeatedly confirmed that excess intake of saturated fat, refined sugar (added sugar), and trans fats increases LDL cholesterol and increases our risk of heart disease.

Shrimp is high in antioxidants

Shrimp is particularly high in an antioxidant called astaxanthin. Astaxanthin is a carotenoid found in algae, which are eaten by shrimp, and give shrimp its pink color. Astaxanthin may help protect our cells and tissues against damage from the production of reactive oxygen species that occurs with normal metabolism and aging. As astaxanthin is able to cross the blood brain barrier, research has also shown it may be beneficial in brain health. Its anti-inflammatory properties may protect our brain cells as we age, preventing neurodegenerative diseases like Alzheimer’s and Parkinson’s disease. It’s important to note, however, that much of the research in this area has been done in cell culture studies and not in human experimental trials.

Shrimp is nutrient dense

Shrimp is a good source of protein, with protein comprising approximately 90% of calories, with the rest from fat. from fat. Shrimp is also good source of B12, iron, zinc, selenium and phosphorus. All of these nutrients are essential to health and must be obtained in our diet. Zinc, iron and B12 in particular play a significant role in our immune health. The innate immune system is our first line of defense against infections and invading pathogens. It is an immediate response to prevent the spread and movement of foreign pathogens throughout the body. Zinc is critical for the development and function of the immune cells that mount our innate defense response, while iron and B12 help to increase the number of cells that mount an attack against invading pathogens. Zinc also functions as an antioxidant, protecting cells from damage during inflammation.

How easy is it to make this recipe?

Now that we’ve discussed the nutritional benefits of shrimp, let’s return to making this recipe. This recipe is so easy to making. It literally comes together in minutes. Simply rinse your shrimp and pat dry, then chop the garlic. and juice your lemon. Sear the shrimp, then add the remaining ingredients and the dish is done! Pair this with roasted veggies and brown rice, make a taco or add the shrimp to a salad. All you need is fifteen minutes, and dinner is on the table! Enjoy!

As always, I’d love your feedback. Make this recipe and let me know your thoughts in the comments, tag me @benutritionco on social media and share with your family and friends.