Seafood is more popular than ever. The world market for fish and seafood is worth more than $580 billion and is expected to grow by 5 percent every year. 27%.
What’s behind the momentum? Consumer concerns around nutrition and sustainability are driving increased interest in seafood.
Seafood is a great way to get protein, and it also has a lot of other important nutrients, like omega-3 essential oils. The FDA recommends that people eat more seafood for their brain, heart and immune health.
Because more people work from home or in a hybrid setting, they need to find healthy meals to cook for their families. Ready-to-cook seafood products that offer a convenient and tasty centrepiece for family dinners fit the bill nicely.
Fish is also seen as a “greener” protein to cook with. With more awareness of climate change, many consumers are replacing meat with sustainable seafood.
Another big part of seafood’s appeal is its versatility. There’s a type of fish for nearly every recipe and application. You can cook or chill seafood in a lot of different ways, from steaks of meaty swordfish to salmon and shellfish.
So seafood has a lot to offer, from essential oils that are good for your brain to lean protein that doesn’t leave much of a carbon footprint. And, despite it’s salty , fish is naturally low in sodium. But, unfortunately, the high levels of salt commonly added to seafood products can sabotage its naturally healthy profile.
We looked at some common processed seafood products to see how much sodium they have compared to what the WHO and FDA say is safe.
Shrimp is delicious, nutritious, and incredibly versatile. It’s a lean protein that’s rich in vitamins and minerals like selenium, vitamin B12, and astaxanthin. However, shrimp’s high natural sodium content can make it off-limits for people watching their salt intake. The good news is that with a few easy preparation techniques, you can enjoy shrimp while reducing the sodium substantially.
In this article, we’ll look at simple ways to remove sodium from shrimp at home. We’ll also discuss
- How much sodium is in shrimp naturally?
- Health impacts of too much sodium
- Tips for buying lower sodium shrimp
- Seasoning ideas for low-sodium shrimp recipes
Why Lower the Sodium in Shrimp?
Shrimp contain approximately 200-300 milligrams of sodium per 3 ounce serving. That’s not extremely high but it can add up especially since shrimp is often served with salty sauces or seasonings. The World Health Organization and other health authorities recommend limiting sodium intake to 2000 mg per day or less.
Consuming too much sodium has been linked to high blood pressure, heart disease, stroke, and other health problems. Reducing sodium intake can help lower blood pressure and the risks associated with it. People with hypertension, heart disease, kidney problems and certain other conditions are often advised to follow a low-sodium diet.
While shrimp are naturally higher in sodium than some other proteins, the good news is that the sodium levels can be decreased significantly with a few simple preparation methods. This makes shrimp a healthier option that more people can enjoy.
Effective Ways to Remove Sodium from Shrimp
Rinsing
One of the easiest ways to reduce sodium in shrimp is by rinsing it. Place raw, peeled and deveined shrimp in a colander and rinse under cool running water for 2-3 minutes. Move the shrimp around to ensure all surfaces get rinsed. This can reduce the sodium content by 15% or more by washing away excess salts on the exterior.
Soaking
Soaking shrimp in water or a vinegar solution will help draw out sodium. Make a bath of 2 parts water and 1 part white vinegar. Soak the shrimp for 10-20 minutes, then drain and rinse. The acidic vinegar helps pull sodium out of the shrimp.
Brining
While it may sound counterintuitive, brining shrimp in a saltwater solution causes the shrimp to absorb water, which results in the shrimp losing sodium content Mix 1 tablespoon salt per quart of water Soak shrimp for 15 minutes, then drain, rinse and dry. This can decrease sodium by 15-25%.
Steaming
Steaming is one of the best cooking methods for lowering sodium in shrimp. The steam causes some of the salt to leach out into the water rather than staying in the shrimp. Steam shrimp for 5-7 minutes until opaque. Drain away the liquid after steaming.
Simmering or Boiling
Bring a pot of water to a gentle simmer and add shrimp. Simmer for 1-2 minutes until cooked through. Drain away the cooking liquid, which will contain sodium released from the shrimp. Rinsing after cooking helps further reduce sodium.
Buying Lower Sodium Shrimp
When buying pre-cooked shrimp, read nutrition labels closely and look for products with lower sodium levels. Seafood labeled as “no salt added” or low sodium are good options when available. Frozen shrimp tend to be lower in sodium than pre-cooked chilled options.
When buying raw shrimp, choose fresh or frozen shrimp without added solutions or seasonings. Opt for plain, unseasoned varieties over shrimp marinated in brines or sauces. Rinsing, soaking and cooking methods can then be used to further reduce sodium.
Larger shrimp tend to be slightly higher in natural sodium than smaller shrimp, but the difference is quite small. Wild caught shrimp may be marginally lower in sodium than some farm-raised varieties.
Seasoning and Serving Lower Sodium Shrimp
When cooking lower sodium shrimp at home, avoid adding table salt. Instead use salt-free herbs, spices, citrus, pepper, oils and other flavorings.
Delicious no-sodium seasonings for shrimp include:
- Lemon juice and zest
- Lime juice
- Garlic and garlic powder
- Onion powder
- Paprika
- Chili powder
- Red pepper flakes
- Fresh chopped herbs like parsley, cilantro, basil
- Ground ginger or grated fresh ginger
- Black pepper
- Vinegars – rice, sherry, white wine
- Spice blends with no added salt
Try dry seasoning mixes like lemon pepper, Cajun spices, Italian herbs, jerk seasoning or taco seasoning with the sodium removed.
Brush shrimp with oil and acids like lemon juice, vinegar, lime juice or wine before grilling or broiling. Try serving with homemade cocktail sauce, chimichurri, or yogurt dipping sauces instead of tartar sauce.
Steam, sauté or grill instead of deep frying to avoid adding more sodium. Skewer shrimp for easy grilling. Bake low sodium shrimp cakes instead of frying.
Make shrimp tacos, lettuce wraps, shrimp salad, or rice bowls with lower sodium sauces like salsa or teriyaki made without added salt. The options for delicious and healthy low-sodium shrimp recipes are virtually endless!
With a few easy preparation and cooking techniques, plus some salt-free seasoning creativity, you can enjoy flavorful and nutritious low-sodium shrimp meals. Limiting sodium intake doesn’t mean sacrificing flavor or this amazing seafood.
Shrimp & prawns
The tiny shrimp is a giant in the seafood industry. Both in China and the US, people eat a lot of shrimp. The shrimp market in the US is expected to reach $54 billion. 6 billion by 2027.
Shrimp, and its close cousin the prawn, are sold in a variety of fresh and frozen formats. Once a mainstay of dinner parties, shrimp cocktail is still going strong. It’s a great fit for the current trend toward high-protein snacks that are ready to eat.
The WHO sets a target of 360mg of sodium per 100g for shellfish and seafood salads.
One supermarket prawn cocktail for sale as a grab-and-go snack has 448mg of sodium per 100g. Another “seafood snack pack” containing prawns in sauce has 584mg of sodium per 100g. These two products both exceed the WHO sodium guidance.
The FDA guidance on all non-breaded seafood, including shrimp and prawns, is 490mg per 100g. Even though this is a higher allowance, it’s easy to find products that exceed it. There are 600 mg of sodium in 100 grams of one high-end brand of cooked organic Tiger prawns, which is 6 times the WHO benchmark value.
Salmon & tuna
It’s hard to beat salmon for taste and nutrients. It’s one of the top selling and most-loved fish varieties in Europe, North America, Brazil, Japan and China. Along with tuna, these two are the most popular fish in the world.
Both fish are commonly sold as canned products. The WHO sets its sodium benchmark for canned fish at 360mg per 100g. The FDA’s sodium target is 410mg per 100g for all shelf-stable seafood.
People think that canned fish is a healthy option for salads and pasta, but a lot of these products have extra salt that makes the sodium level higher than what is recommended. Salmon and tuna in a can can both have a lot of salt added to them. One example is a premium Italian tuna in olive oil that has 520 mg of sodium per 100g.
Other ready-to-eat formats can be just as salty. The peri-peri salmon fillets in a pack have 656 mg of sodium per 100g, and the salmon teriyaki rice salad in a single-serving pack that comes with a grocery store “meal deal” has 780 mg of sodium per 100g. That’s 40% of the WHO’s daily sodium RDI before other snacks and sides are added.
Smoked salmon is a very popular variety, often used in sandwiches, scrambled eggs, pâté and canapés. It has a high sodium content due to the salt added during brining and curing. This is one of the few categories where the WHO sets a higher sodium benchmark than the FDA. The WHO says that smoked and dried fish should have 800 mg of sodium per 100 g, while the FDA says that seafood that can be kept for a long time should have 410 mg of sodium per 100 g.
A typical unseasoned smoked salmon product has 612mg of sodium, while some flavoured varieties can have more. There are 644 mg of sodium in 100g of smoked salmon with lemon and 732 mg of sodium in 100g of ready-to-eat smoked salmon filled blini.
Another common smoked fish is smoked herring – known as “kippers” in the UK. These have 840mg of sodium per 100g, exceeding the WHO’s smoked fish sodium target.
Four Ways to Make Food Less Salty
How do you remove sodium from shrimp?
The sodium from the seafood can drain out freely due to the low temperature. You can get this method ready by placing small plates of ice under the cooling water, so it stays cool enough for the shrimp to thaw without spoiling. Get fresh cold water and toss the shrimp; the cold water will help remove the sodium from the shrimp.
Can rinsing vegetables remove sodium?
Washing food under running water to remove sodium is effective, however water-soluble vitamins are not washed away. Water-soluble vitamins are those of the B complex and vitamin C.
Does cooking shrimp raise the sodium level in a dish?
Cooking shrimp can significantly raise the sodium level in a dish, although this occurs only when the shrimp is prepared in an extremely salty sauce. The salt content of shrimp depends on how it has been processed.
Does shrimp have sodium?
Shrimp are a classic weeknight meal ingredient—they’re incredibly easy, fast, and family-friendly. But there’s one element of cooking with shrimp that often flies under the radar: the sodium. All shrimp contain some sodium (they live in a salty environment, after all).