Is Blackened Shrimp Healthy? A Detailed Look at This Popular Seafood Dish

Blackened shrimp has become an increasingly popular seafood dish, especially in Cajun and Creole cuisines. But is this flavorful shrimp actually good for you?

In this article, we’ll take a close look at blackened shrimp to determine if it’s a healthy option or not. We’ll cover the nutritional benefits of shrimp, examine the ingredients in a typical blackened shrimp recipe, and provide tips for lightening it up if needed.

An Overview of Blackened Shrimp

Blackened shrimp refers to shrimp that has been seasoned with a blend of spices and then cooked in a cast iron skillet to give it a charred, blackened crust.

The seasoning blend, often called blackening spice, contains paprika, garlic powder, onion powder, cayenne pepper, oregano, thyme, salt, and pepper. This mixture adds big, bold flavor to the tender shrimp.

To make blackened shrimp, raw shrimp is tossed with melted butter and the blackening seasoning until fully coated It is then seared in a hot cast iron skillet for just 1-2 minutes per side

The shrimp cooks up fast with an irresistible spicy, smoky flavor and slightly crispy edges It’s typically served with rice and vegetables as a main course

The Nutritional Benefits of Shrimp

Shrimp is touted as a healthy source of lean protein. A 3-ounce serving contains about 17 grams of protein while providing minimal fat, carbs, and calories.

It is also high in several vitamins and minerals:

• Selenium – supports thyroid function and immunity
• Vitamin B12 – important for energy and brain health
• Vitamin D – aids calcium absorption for strong bones
• Iron – helps transport oxygen in the blood
• Zinc – boosts immune function and wound healing

Additionally, shrimp is one of the best food sources of astaxanthin, a powerful antioxidant that may help reduce inflammation and oxidative stress in the body.

So when it comes to the shrimp itself, it packs a big nutritional punch. But what about the other ingredients used to make blackened shrimp?

Examining the Blackened Shrimp Ingredients

A typical blackened shrimp recipe calls for very few ingredients – shrimp, butter, and spices. Let’s take a look at each one.

Shrimp

As discussed above, shrimp provides lean protein, vitamins, minerals, and antioxidants. Be sure to purchase fresh or previously frozen shrimp and avoid pre-cooked shrimp which can contain added preservatives.

Ideally, choose wild-caught shrimp over farm-raised. Several studies have found farm-raised shrimp to have higher contamination levels.

Butter

Butter is used to help the seasoning adhere to the shrimp and add richness of flavor. A small amount of high-quality butter, such as grass-fed, is perfectly fine for pan frying the shrimp.

Ghee, the clarified butter popular in Indian cuisine, has a high smoke point so it’s another excellent option for getting a nice sear without burning.

Blackening Spice Blend

Here’s a look at some of the most common ingredients found in homemade or store-bought blackening spice blends:

• Paprika – Adds vibrant red-orange color and a sweet, smoky taste. Paprika is a good source of antioxidants including vitamin E, beta-carotene, and lycopene.

• Garlic powder – Provides a punch of garlicky flavor without the added moisture of fresh garlic. Garlic powder may help boost immune function and heart health.

• Onion powder – Supplies savory, oniony flavor notes. Onion is high in flavonoids which have antioxidant and anti-inflammatory properties.

• Cayenne or chili powder – Brings on the heat and spice factor. Chili peppers contain capsaicin which has metabolism-boosting effects.

• Oregano – Has an aromatic, woodsy taste. Oregano contains thymol and rosmarinic acid, two powerful antioxidant compounds.

• Thyme – Features a gentle minty flavor. Thyme has antibacterial and anti-fungal capabilities from its active component, thymol.

• Salt – Essential for enhancing overall flavor. Use a high-quality fine sea salt or Himalayan pink salt.

• Pepper – Adds balanced seasoning. Piperine in black pepper aids digestion and nutrient absorption.

As you can see, the array of herbs and spices used in blackening seasoning provide an antioxidant and anti-inflammatory boost along with great taste.

Tips for Making Blackened Shrimp Healthier

Blackened shrimp made according to typical recipes is reasonably healthy, but there are some easy ways to lighten it up even more if desired:

• Use olive oil or avocado oil instead of butter for pan-frying. This removes saturated fat and calories.

• Coat the shrimp in just 1-1 1/2 tablespoons of oil instead of more generous amounts.

• Broil the shrimp in the oven instead of pan frying to reduce the amount of added fat needed.

• Control portion sizes to 4-6 ounces of shrimp per serving. This provides plenty of protein without excess calories.

• Skip the rice or heavy side dishes. Enjoy the shrimp with lighter sides like a green salad, steamed veggies, or cauliflower rice.

• Make your own blackening spice blend to control the amount of salt and cayenne pepper.

• Consider removing tails to reduce calories slightly. Shrimp with the tails removed has around 10 less calories per 3 ounces.

The Verdict on Blackened Shrimp

Overall, blackened shrimp can absolutely be part of a healthy diet when made with mostly whole food ingredients. Shrimp provides protein, vitamins, and minerals with minimal calories or carbs. And the antioxidant-rich spices used in blackening seasoning provide extra health benefits.

Moderating portion sizes and choosing lighter cooking methods and side dishes allows you to enjoy the big, bold flavors of blackened shrimp while keeping it nutritious. This Cajun classic in moderation makes for a delicious protein choice.