Fresh Fridays: Shrimp

September 21, 2012

Vol. IV, No. 19

Seafood plays an important role in the Mediterranean Diet, but if you're new to this way of eating, navigating all the fish and shellfish choices can be daunting. Make it easy on yourself and start with shrimp. Providing a clean, fresh, mild flavor and appealing texture, shrimp is very easy to cook and tastes delicious warm or cold. No surprise that, after tuna, it's the second most popular seafood choice in America. Plus, like many other kinds of fish or shellfish, shrimp is a source of omega-3 fatty acids, which have been linked to brain and heart health.

You can buy fresh or frozen shrimp all year long. Purchase shrimp according to the counts on the packages: in general, you will get 55 small shrimp, 45 medium shrimp, and 33 large shrimp per pound. Eat fresh or thawed, previously frozen shrimp within 24 hours of buying it. Check the expiration date on packages of frozen shrimp. If you're freezing them yourself, plan to eat them within three months for best flavor.

It's easy to cook shrimp in the shells: Simply bring a pot of salted water to a boil, add the shrimp, and cook them for three to six minutes, depending on the size. When they turn pink, they're done. Drain and let cool for a few minutes. Then peel with your fingers. If you wish, use a sharp knife to remove the dark vein that runs down the middle of larger shrimp. One pound of raw shrimp in the shell will give you about 1/2 pound of peeled, cooled shrimp.

Here are three ways to enjoy shrimp and sample their versatility:

There's still time
to celebrate
Whole Grains Month!

Tomato and Shrimp Casserole

You can put this delicious combination of flavors together in just a few minutes. And, since it bakes quickly, too, it's a perfect dish to turn to for an impromptu weeknight supper. For a special dinner, use four small individual crocks rather than one large baking dish. And, if you wish, you can omit the cheese and serve instead with a wedge of lemon.

Bowtie Pasta with Shrimp

Combining shrimp with pasta helps make your seafood meal go further, yet keeps it very affordable. You can also use this tasty dish as the centerpiece for a salad served as an entr�e. Be sure to allow at least two hours for the shrimp to marinate before you serve them.

Photo courtesy of National Fisheries Institute

Nutty Spaghetti with Shrimp

Try this delicious variation on a classic Italian dish. Using a flavored oil - in this case, macadamia nut - in place of olive oil provides a whole new flavor twist. Cook the shrimp ahead of time and chill them to cut down on the preparation time.

Photo courtesy of International Collection

Fresh Fridays is a bi-weekly celebration of Mediterranean eating and living. We hope our Friday recipes will remind you just how easy and delicious eating the Mediterranean way can be.

To find even more delicious Mediterranean recipes please visit:

Mediterranean Foods Alliance (MFA)

Let the old ways be your guide to good health and well-being.