Hey there! I’ve been getting tons of questions about shrimp and the Mediterranean diet lately. As someone who’s been studying and writing about Mediterranean cuisine for years I’m excited to break this down for you. The short answer? Yes shrimp is absolutely part of the Mediterranean diet! But there’s so much more to know about how to enjoy it properly.
Why Shrimp is a Mediterranean Diet Superstar
Let me tell you why shrimp is such a fantastic choice for the Mediterranean diet:
- Super Low in Calories: Perfect if you’re watching your weight
- Packed with Protein: Great for muscle maintenance and feeling full
- Heart-Healthy: Contains minimal saturated fat
- Nutrient Dense: Rich in:
- Vitamin B12
- Iron
- Zinc
- Selenium
- Iodine
How to Cook Shrimp the Mediterranean Way
In my experience, the best Mediterranean shrimp dishes are actually the simplest ones. Here are some of my fave ways to prepare them:
Quick Cooking Methods
- Grilling: 2-3 minutes per side
- Sautéing: 4-5 minutes total
- Broiling: 3-4 minutes total
Popular Mediterranean Shrimp Recipes
I’ve tested countless Mediterranean shrimp recipes, and these are the ones that always get rave reviews
-
Lemon Garlic Shrimp
- Olive oil
- Fresh garlic
- Lemon juice
- Fresh herbs
-
Shrimp Saganaki
- Tomatoes
- Feta cheese
- White wine
- Fresh herbs
-
Mediterranean Shrimp Salad
- Fresh greens
- Dill dressing
- Colorful peppers
- Avocado
Tips for Buying and Preparing Shrimp
Listen, I’ve made all the mistakes so you don’t have to! Here’s what I’ve learned:
Buying Tips:
- Fresh isn’t always better (frozen shrimp is often fresher!)
- Look for wild-caught when possible
- Choose medium to large sized shrimp for even cooking
Prep Tips:
- Thaw in fridge overnight (not on counter!)
- Pat dry before cooking
- Don’t overcook (they get rubbery!)
Common Mistakes to Avoid
Y’all, I’ve seen these mistakes way too often:
❌ Overcooking the shrimp
❌ Using too much butter (stick to olive oil!)
❌ Complicated marinades (keep it simple!)
❌ Buying pre-cooked shrimp
Making it Part of Your Mediterranean Diet Plan
Here’s how I incorporate shrimp into my Mediterranean diet meal plan:
Weekly Meal Ideas:
- Monday: Grilled shrimp skewers with veggies
- Wednesday: Shrimp and farro salad
- Friday: Mediterranean shrimp pasta
Perfect Pairings:
- Whole grain pasta
- Quinoa
- Fresh greens
- Roasted vegetables
Health Benefits Beyond Nutrition
The Mediterranean diet with shrimp isn’t just about eating – it’s about overall health:
- Brain Health: Omega-3s support cognitive function
- Heart Health: Low in saturated fat
- Weight Management: High protein, low calorie
- Anti-inflammatory: Rich in antioxidants
Real Talk: Portions and Frequency
Okay, let’s get real about how much shrimp you should eat:
- Recommended serving: 4-5 oz (about 8-10 medium shrimp)
- Frequency: 2-3 times per week
- Best time: Any meal (seriously!)
My Personal Tips for Success
After years of cooking Mediterranean style, here’s what works for me:
- Batch cook shrimp for easy meal prep
- Keep frozen shrimp on hand for quick meals
- Mix up your cooking methods
- Always have lemons and garlic ready
Environmental Considerations
We gotta talk about sustainability:
- Choose sustainably sourced shrimp
- Look for eco-certified options
- Consider farm-raised alternatives
- Check origin country
The Bottom Line
Shrimp isn’t just allowed on the Mediterranean diet – it’s encouraged! It’s a fantastic protein source that fits perfectly with Mediterranean principles. Just remember to keep preparations simple, use healthy fats like olive oil, and pair with lots of veggies and whole grains.
Remember, the Mediterranean diet isn’t about strict rules – it’s about enjoying healthy, delicious food. So go ahead and add some shrimp to your menu! Got questions? Drop ’em in the comments below – I’d love to help you out!
Step 2: Prep the shrimp.
While the vegetables are roasting, add 16/20 count RAW/UNCOOKED jumbo shrimp that have been peeled and deveined into a bowl with extra virgin olive oil, the juice of half a lemon, salt, and pepper then toss with your fingertips to combine.
Try this Low Carb + Veggie Packed Dish
Start by adding sliced red onion and bell pepper (orange or red pepper recommended for gorgeous color!), a container of grape or cherry tomatoes, chopped asparagus, kalamata olives, and jarred grilled artichoke hearts that have been drained to a foil lined rimmed baking sheet.
Drizzle with extra-virgin olive oil then season with Italian seasoning, garlic powder, salt, and black pepper and toss with your fingers to combine. Spread the vegetables into an even layer then roast for 8 minutes in a 450 degree oven.
Here are the grilled artichoke hearts I use. Mezzetta’s “marinated” artichoke hearts are also good in here, but the grilled ones slightly edge them out, imo.
- Tip: my instructions are to drain the artichoke hearts before adding to the sheet pan, but you can reserve the mixture of oil and vinegar they come packed in for another use such as a salad dressing.
Is Shrimp On The Mediterranean Diet? – Story Of Italy
FAQ
Is shrimp allowed on a Mediterranean diet?
Is shrimp allowed in the Mediterranean diet? Yes! Shrimp is a key part of the Mediterranean diet. Fish and shellfish are plentiful and eaten in the region. Close up of Mediterranean Shrimp sheet pan meal.
Can you eat canned tuna on the Mediterranean diet?
Because of these benefits, tuna is a great addition to a Mediterranean Diet, which emphasizes lean proteins, healthy fats, and plant-based foods.
What foods are off limit on the Mediterranean diet?
The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.
Are potatoes ok on a Mediterranean diet?
Yes, you can enjoy potatoes on the Mediterranean diet.
Is shrimp a healthy option on a Mediterranean diet?
The Mediterranean diet is known for its health benefits and delicious flavors. It incorporates fresh ingredients like vegetables, grains, and seafood, making it a popular choice for many food lovers. I believe shrimp is a fantastic addition to this diet, offering a healthy source of protein that complements various dishes.
What to eat on a Mediterranean diet?
Casual and spicy-give them a try! An exciting option to serve to guests or to liven up your Mediterranean diet dinners, try this vibrant Shrimp, Arugula, White Bean and, Cherry Tomato Salad from Simply Recipes. Herbed pasta topped with zesty grilled shrimp from Bhg will make your weeknight meals more exhilarating.
What is Mediterranean Shrimp Pasta?
Mediterranean shrimp pasta is a flavorful dish that combines fresh shrimp with pasta and vibrant ingredients typical of the Mediterranean diet. It is easy to make, which makes it a great choice for both weeknight meals and special occasions. To prepare this dish, I follow these simple steps:
Is the Mediterranean diet a healthy diet?
The Mediterranean diet is a healthy-eating plan. It’s focused on plants and includes the traditional flavors and cooking methods of the region. If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. It’s less of a diet, meaning a restricted way to eat, and more of a lifestyle.
What fish should you eat on a Mediterranean diet?
Lean fish and shellfish also are included in the Mediterranean diet. Shellfish include shrimp, crab, clams and scallops. Some types of lean fish are cod, haddock, hake and whitefish. Choose fish that are low in mercury, such as the ones listed above. This is important for children ages 1 to 11 and people who are pregnant and breastfeeding.
What is Mediterranean shrimp scampi?
Mediterranean Shrimp Scampi is a delicious dish that features shrimp cooked in a light garlic and olive oil sauce. I love this recipe for its fresh flavors and simple preparation. Making Shrimp Scampi is easy and quick. It requires basic ingredients like shrimp, garlic, olive oil, butter, lemon juice, and parsley.