This is one of my favorite healthy shrimp recipes. Shrimp in Garlic Sauce is a quick and easy 20-minute main dish. The garlicky sauce, fresh lemon juice, and pump briney shrimp taste best when served over hot pasta with lots of Parsley on top. It’s super simple and a perfect weeknight meal or special occasion entree for holidays or entertaining!.
Shrimp is one of the most popular and versatile seafood ingredients that can be prepared in endless tasty ways. While butter and oil are commonly used to enhance flavor and texture when cooking shrimp, there are many healthy and delicious ways to cook this seafood without adding these high-fat ingredients.
In this comprehensive guide, we will explore some of the best methods and recipe ideas to cook shrimp to perfection without using butter or oil Whether you are looking to cut calories, follow a special diet or simply want to highlight the natural flavors of shrimp, cooking without butter or oil is easy to do with a little creativity
Why Cook Shrimp Without Butter or Oil?
Here are some of the top reasons for cooking shrimp without relying on butter or oil
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It’s healthier – Butter and oil add a significant amount of saturated fat and calories. Cooking without them creates lighter, healthier meals.
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Accentuates natural flavors – Letting the delicious natural taste of shrimp shine through, rather than cover it up with heavy fats.
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Avoids allergies – Cooking without butter is ideal for those with dairy/shellfish allergy concerns.
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Budget-friendly – Using basic cooking methods and ingredients makes shrimp dishes more affordable.
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Versatility – Cooked shrimp tossed in flavorful sauces or sides is endlessly adaptable to different cuisines.
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Low-carb diets – Cooking without oil or butter fits low-carb, keto, paleo and other diet lifestyles.
How to Cook Shrimp Without Butter or Oil
Here are some of the most popular and easy cooking techniques to try:
Grilling
Grilling shrimp brings out a delicious, smoky flavor without needing any added fat The high heat helps sear in moisture and seasoning
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Toss raw shrimp in a marinade of your choice, like lemon juice, garlic and herbs.
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Preheat grill to medium-high. Skewer shrimp or place directly on grates.
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Grill 2-3 minutes per side until opaque.
Baking
Baking shrimp in the oven results in tender, lightly caramelized shrimp with a bit of crispy texture.
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Toss shrimp in seasoning like Old Bay, paprika, salt and pepper.
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Arrange in a single layer on a parchment lined baking sheet.
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Bake at 400°F for 5-7 minutes until opaque and lightly browned.
Sautéing
Contrary to its name, the classic cooking technique of sautéing relies on the natural juices released from the main ingredient rather than added fats.
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Heat non-stick skillet over medium-high heat and add shrimp.
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Sauté 3-4 minutes, stirring occasionally until pink and cooked through.
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Deglaze pan with lemon juice or broth to make a fast pan sauce.
Steaming
Steaming shrimp allows them to cook gently in their own juices while retaining moisture.
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In a pot with an inch of simmering water, place shrimp in a steamer basket.
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Steam for 2-3 minutes until opaque.
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Season with salt, pepper, garlic powder or cajun seasoning.
Poaching
Poaching shrimp in simmering liquid infuses tons of flavor while keeping it tender.
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Heat broth, tomato sauce, wine or juice to a gentle simmer.
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Lower shrimp into liquid and poach for 1-2 minutes until cooked through.
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Top shrimp with poaching liquid as a sauce.
Broiling
Broiling shrimp cooks it with intense, direct heat from above for speed and flavor.
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Toss shrimp in chili powder, paprika, garlic and pepper.
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Arrange shrimp on a broiler safe pan.
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Broil 5-7 minutes about 6 inches from heat, flipping halfway through.
Microwaving
Microwaving shrimp allows for a quick cooking time without needing extra fat or oil.
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Arrange shrimp in a microwave-safe dish in a single layer.
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Microwave on high 2-3 minutes until opaque.
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Season and toss with sauce.
Flavorful Sauces and Sides for Shrimp
The beauty of cooking plain shrimp is that it can be flavored in endless ways with sauces and sides after cooking. Here are some easy ideas:
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Toss steamed shrimp in pasta sauce or marinara. Serve over zoodles or spaghetti squash.
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Combine cooked shrimp with diced mango, red onion, cilantro and lime juice. Eat as ceviche.
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Toss sautéed shrimp in a sauce of soy sauce, honey, garlic and ginger. Serve over stir fry veggies.
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Simmer grilled shrimp in coconut milk with red curry paste and serve over cauliflower rice.
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Combine cooked shrimp with avocado, tomato and cilantro. Eat as a salad or in lettuce cups.
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Toss broiled shrimp in buffalo wing sauce or creamy blue cheese dressing. Enjoy as lettuce wraps.
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Marinate cooked shrimp in pesto sauce and place in whole wheat pasta or zucchini noodles.
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Squeeze fresh lemon juice over steamed shrimp and dip in smashed avocado.
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Toss baked shrimp in mango salsa made with diced mango, jalapeno, red onion and cilantro.
As you can see, the possibilities are endless! Use your favorite fresh herbs, spices, vegetables and natural sauces to add tons of flavor to shrimp cooked without butter or oil.
Helpful Tips and Tricks
Follow these tips to get perfect results when cooking shrimp without butter or oil:
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Pat shrimp dry before cooking to help it sear and caramelize.
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Brush or toss shrimp in extra virgin olive oil if wanting a light coating to promote browning.
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Season shrimp before cooking to maximize flavor absorption. Use cajun seasoning, lemon pepper, garlic powder, paprika or Italian herbs.
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Don’t overcook shrimp or it can become rubbery. Cook just until opaque in the center.
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Choose sustainable American Gulf shrimp when possible for best quality. Go for raw, shell on shrimp when feasible.
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Pair cooked shrimp with vegetables and whole grains like farro, quinoa or brown rice for a balanced meal.
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Chill cooked shrimp after cooking for easy use in salads, wraps, tacos or pasta dishes for meal-prepped lunches.
Inspiring Recipes to Try
Here are just a few appetizing recipe ideas for cooking fantastically flavorful shrimp without butter or oil:
Grilled Lemon Garlic Shrimp & Vegetable Kabobs
- Marinate raw shrimp in lemon juice, minced garlic, salt and pepper. Alternate on skewers with zucchini, red onion and red bell pepper. Grill until shrimp is opaque.
Broiled Chili Lime Shrimp with Avocado Salsa
- Toss shrimp in chili powder, cumin, lime zest, salt and pepper. Broil until cooked through. Top with salsa of diced avocado, tomato, red onion, cilantro and lime juice.
Cajun Shrimp and Sausage Foil Packs
- Combine raw shrimp and Andouille sausage with Cajun seasoning. Wrap in foil packs with corn on the cob and red potato wedges. Grill packs for 15-20 minutes until fully cooked.
Coconut Curry Shrimp with Veggies
- Sauté shrimp with broccoli, carrots, onion and red bell pepper. Toss in light coconut milk mixed with red curry paste, garlic and ginger. Simmer until veggies are tender.
Buffalo Shrimp Lettuce Wraps
- After baking shrimp, toss in buffalo sauce. Serve in lettuce cups topped with celery sticks and creamy blue cheese dressing.
Mediterranean Shrimp and Farro Salad
- Toss cooked shrimp with farro, cucumbers, grape tomatoes, kalamata olives, feta cheese, fresh herbs, lemon juice, garlic and olive oil. Chill before serving.
Spicy Sautéed Shrimp Tacos with Mango Salsa
- Sauté shrimp in chili powder, cumin, paprika and cayenne pepper. Serve in warmed corn tortillas topped with fresh mango salsa and cilantro.
Cajun Shrimp and Sausage Foil Packs
- Steam shrimp along with potatoes, corn on the cob and Andouille sausage. Season with Cajun spice mix. Wrap in foil and grill 15-20 minutes until fully cooked.
Garlic Shrimp Zoodles with Sun Dried Tomatoes
- Sauté shrimp in minced garlic. Toss with zucchini noodles, sun dried tomatoes, basil, lemon juice and Parmesan cheese.
The Takeaway
Cooking flavorful, healthy shrimp dishes without butter or oil is simple with the right techniques and recipe ideas. Grilling, baking, steaming and sautéing are all easy methods that allow the natural seafood flavors to shine. Pair cooked shrimp with fresh herbs,
More Healthy Shrimp Recipes:
- Large Shrimp: You’ll need 2 lbs of frozen shrimp. Then you’ll want to defrost it, and remove the shells. When I present them in a restaurant, I like to leave the tails on. Check this out first to find the best shrimp. Find “E-Z Peel” shrimp or shrimp that have already had the veins taken out to save time. This makes cleaning so much faster! .
- Extra-virgin olive oil: You can sear the shrimp in olive oil or a high-heat cooking oil that doesn’t change color, like canola oil, avocado oil, or grape seed oil.
- If you treat your shimp with STP or STTP, don’t add salt to their food. Kosher salt can be used, but it’s not as salty as regular salt, so you will need a little more. Read more about swapping kosher salt for table salt here. To season you’ll also want fresh pepper. Red pepper flake or crushed red pepper is another option. To give the seared shrimp some spicy kick, add a little pinch of garlic or more to taste.
- 3 garlic cloves: This may seem like a lot of garlic (and it is!) but it tastes a lot better when cooked with the shrimp in olive oil.
- Lemon juice, freshly squeezed, adds a bright note that goes well with the salty and sweet shrimp.
- 1/2 cup roughly chopped Italian parsley: Fresh Italian or flat leaf parsley is great to add at the end of cooking to make it taste more fresh.
IMPORTANT: Check to see if your shrimp is labeled STP free (or STPP free. ) This is a preservative that helps preserve moisture content in seafood. It also dramatically increases the sodium content. We’ve tried this recipe many times and found that shrimp that doesn’t contain STP will brown nicely and won’t release too much water as it cooks.
How To Make Garlic Sauce Shrimp
Make sure the shrimp is completely dry. Make sure your pan is hot before you add the shrimp. This will help them brown and keep their juices from leaking into the pan. Use a large skillet so that the shrimp can cook in a single layer.
You can even add a shrimp to test if the oil is hot. You should wait a minute before adding the rest of the shrimp if you do that and it doesn’t really rattle.
How to Make Perfectly Cooked Shrimp Every Time
How to cook shrimp in a frying pan?
To cook shrimp in a frying pan, heat butter or olive oil in a skillet on medium high heat. Add the shrimp and cook 1 to 2 minutes per side. The best skillets for this are aluminum, copper, or cast iron as they provide the best sear and caramelization. You can also use a non-stick pan, although there will be less browning.
How do you cook shrimp without overcooking it?
2) Cook the shrimp: while the rice is cooked, you can boil another pot of water, just enough to cover the shrimps, let it bubble, add shrimps and turn off the stove right away. Let the shrimp cook in the hot water. This way you don’t overcook them.
How to cook shrimp with butter?
Arrange the shrimp, tails up, on the prepared sheet or saute pan as you work, leaving some space between. Cut the remaining flavored butter into 1/2-inch cubes and disperse the cubes among the shrimp.
How do you prepare shrimp for sauteing?
To saute shrimp, first toss them with seasonings in a bowl. Heat butter or olive oil in a skillet on medium high heat. Here are the basic steps: Toss the shrimp with seasonings in a bowl. Do this first so the shrimp are evenly coated in spices.