Baked Shrimp and Broccoli Foil Packs with Garlic Lemon Butter Sauce Recipe & Content Tips by Christina Cherrier
“This baked shrimp foil pack meal is ready in under 30 minutes – The easiest way to cook shrimp in your oven!”
How to Make Baked shrimp packet notes:
- To make garlic baked shrimp and broccoli foil packs, buy shrimp (or prawns) already deveined, shelled and cleaned to save time on prepping.
- Cooking time depends on the size of your shrimps – we used size 16-20. Do not bake shrimps for too long or they’ll end up dry.
- You can use shrimp with tails on or off.
- Frozen shrimp is okay for this recipe, but fresh wild-caught shrimp tend to have better flavor.
- You can use parchment paper to make the packets instead of aluminum foil.
- If you do not have a vegetable or chicken stock at hand, use 1/2 teaspoon powdered stock in the spice mix, plus one tablespoon water in each foil packet.
- If you don’t use butter, a good drizzle of olive oil will do the trick.
Shrimp Nutrition Facts by Very Well Fit
The following nutrition information is provided by the USDA for 3 oz (84g) of boiled or steamed shrimp.
- Calories: 76 , Fat: 1g, Sodium: 292mg, Carbohydrates: 1g, Fiber: 0g, Sugars: 0g, Protein: 15g
- Carbs: Shrimp is naturally very low in carbohydrates, with under 1 gram per 3 oz serving. Because shrimp is not a plant-based food, it contains no fiber. The cooking method and preparation, however, will affect nutritional values. For example, shrimp that’s been cooked breaded with flour and breadcrumbs will be higher in carbohydrates.
- Fats: Shrimp contain about 1 gram of fat per 3 oz serving, however, they are almost devoid of the saturated fats associated with heart disease. Most of the fat in shrimp comes from beneficial omega-3 fatty acids and polyunsaturated fats. Cooking shrimp in butter or oil, however, increases its overall fat content of the final dish.
- Protein: You’ll get 25 grams of lean protein in 1 cup of shrimp. Shrimp contains all of the essential amino acids required by the body. It is a heart-healthy way to boost your protein intake without taking in extra saturated fats.
- Vitamins and Minerals: Shrimp is a great source of phosphorus and vitamin B12. Shrimp also provides some calcium, iron, magnesium, potassium, zinc, selenium, and choline.
Shrimp is healthier than experts used to think. Here are some of the health benefits you might stand to gain by ordering shrimp more often.
Promotes Heart Health
When prepared with minimal processing, shrimp is a whole food and lean source of protein. Shrimp is a good source of choline, which impacts homocysteine levels, an important marker for heart disease. Although shrimp contains cholesterol, it is nearly devoid of saturated fat. Newer research suggests that it’s the saturated fat in food, not dietary cholesterol, which increases the risk of heart disease.
Supports a Healthy Pregnancy
Unlike most seafood, shrimp contains almost zero mercury, making it a safer choice for women looking to gain the health benefits of seafood during pregnancy. Furthermore, shrimp provides many key nutrients that are beneficial in pregnancy, like iron, B12, calcium, zinc, choline, and protein. Enjoy safely prepared shrimp as a nutritious choice while pregnant.
Helps Maintain Weight Loss
Arguably more difficult than losing weight is the process of trying to keep it off. Luckily, high protein foods, like shrimp, may help. Studies show that protein impacts multiple appetite hormone pathways, making it easier to avoid regaining weight that’s been lost. Following a meal pattern that’s higher in protein and lower in carbohydrates improves satiety and regulates food intake naturally.
May Benefit Brain Health
There is some evidence that choline from foods like shrimp is beneficial for cognitive function.4 Although the research is limited, choline is being considered in the treatment of dementia and neurological damage for stroke patients. In addition, krill oil has been shown to provide neuroprotective effects due to its astaxanthin and omega-3 fatty acids, which are also present in shrimp.
Shrimp offers several nutrients involved in maintaining bone health. Along with providing some calcium, magnesium, and selenium, shrimp is above all, an excellent source of protein. Large prospective studies show significant reductions in bone fractures related to protein intake. Including a lean source of protein, from foods like shrimp, could be especially beneficial for osteoporosis prevention in older adults.