Recipe: Healthy Lemon, Garlic & Tomato Shrimp Stir Fry

Seafood is so great for you. Whether it be fish or shellfish, the common belief is that everyone should have seafood at least twice a week due to its health benefits:

  1.  Shrimp, in particular, is rich in anthraxin, a carotenoid that helps reduce colon cancer and is an antioxidant for the nervous and musculoskeletal system.
  2. It is rich in proteins and peptides, providing more than half of your daily requirement of protein per 4-ounce serving (wow!)
  3. It does not contain as many calories as other meats, so you’re getting all these nutrients for a fraction of the calories other meals contain.
  4. It also contains a significant amount of vitamin B12 (and all-around vitamin B), a vitamin required for the formation of red blood cells, proper neurological functioning, and DNA synthesis (which is necessary for the production of new cells and therefore the regeneration of your body).

However, consumption of seafood in excess can be dangerous due to preservatives or the contamination of the waters in which they have been farmed or fished, but it isn’t dangerous when eaten in moderation, hence why it is recommended only once or twice a week. 

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Ingredients:

  • 1 bag of pre-cooked, deveined frozen shrimp, approximately 400 g (thawed);
  • 2 tbsp olive oil;
  • 2 cloves of garlic;
  • Optional: fresh or frozen vegetables for stir fry.Sauce:
  • Juice of 1 fresh lemon;
  • 1 tbsp of tomato paste;
  • 1 tsp fresh or dried oregano;
  • 1 tsp paprika;
  • salt & pepper, to taste.close-up-cooking-cuisine-2059192

Recipe:

Here’s how I like making my favourite shrimp stir fry:

  1. If your shrimp is frozen, thaw them before starting the recipe, and take off the tails.
  2. In a wok (or a frying pan), heat up olive oil.
  3. Add some minced garlic. I use 2 cloves, but you may add more if you like that.
  4. Optional: add your vegetables (I usually choose between some green bell peppers, asparagus, broccoli, cauliflower, mushrooms and maybe some carrots) when the oil starts steaming a little bit from the heat. Fry up your veggies for approximately 7-10 minutes.
  5. Rinse your shrimp in a strainer a couple of times, then add your thawed, de-veined, pre-cooked shrimp (I used a whole bag, approximately 400g).  Heat up in the wok for approximately 1-2 minutes (if your shrimp isn’t pre-cooked you might want to add them to the vegetables a bit earlier to have them cook for a total of 3-4 minutes until pale andopaque).
  6. Add the sauce and mix it all together until the sauce is well combined with the vegetables and shrimp. This will allow the shrimp and vegetables to absorb some of the sauce as well.
  7. Serve with your favourite side dish: pasta (like the picture), brown or white rice, quinoa, mashed potato or some mashed cauliflower! Simply cook as indicated on the packaging, and mix in your shrimp & vegetable mix once both are done cooking.
  8. Enjoy!!

This was so good I had it for lunch AND dinner!

Thank you for reading!

-M ❤

 


References:

  1. The George Mateljan Foundation (2016). Shrimp. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=107#safetyissues
  2. National Institutes of Health (NIH) (2016). Vitamin B12: Dietary Supplement Fact Sheet. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h8

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