Shrimp Scampi Portions For A Keto Meal

Shrimp is a keto-friendly food, packed with protein and low in carbs and calories. It's also a great source of vitamins and minerals, including iron, potassium, zinc, magnesium, and vitamin B12. When it comes to preparing shrimp for a keto meal, boiling and grilling are ideal as they don't add many extra ingredients that could increase the carb count. A 3-ounce serving of boiled shrimp, for example, has just 1.4 grams of carbs. Now, let's talk about shrimp scampi, a flavourful dish made with shrimp, butter, garlic, and white wine. While the shrimp and other ingredients are keto-friendly, the dish is typically served on a bed of pasta or rice, which is not ideal for keto dieters. However, you can easily make it keto-friendly by serving it with cauliflower rice or zucchini noodles instead.

Keto-friendly shrimp and scallops recipes

There are several keto-friendly recipes that use shrimp and scallops. Here are some ideas for delicious and nutritious meals:

Garlic Butter Seared Scallops

This recipe is a great option for a quick, healthy, and keto-friendly meal. It only takes about 10 minutes to cook and is naturally low-carb and packed with protein. To make this dish, you'll need dry scallops, avocado oil, salted butter, garlic, salt, and pepper. The secret to achieving the perfect golden-brown crust lies in using a screaming-hot pan, ensuring the scallops are very dry, and cooking them for only 3-4 minutes. Serve these seared scallops with creamy mashed cauliflower and roasted asparagus or a green vegetable on the side.

Keto Lemon Butter Scallops

This recipe is perfect for a summer meal, combining the delicious flavours of seafood and butter. It takes a total of 10 minutes, with just 5 minutes of prep time and 5 minutes of cooking. The ingredients include scallops, garlic, lemon juice, rosemary, parsley, and butter. Season the scallops with salt and pepper, cook them in melted butter until golden brown, and then create a butter sauce by adding more butter, garlic, and lemon juice to the skillet. Serve immediately with the lemon butter sauce and garnish with parsley.

Scallops in Garlic Cream Sauce

This recipe is a gourmet dinner without the time and cost. It's a great way to enjoy scallops with a crunchy outside and a creamy sauce. The ingredients include scallops, olive oil, butter, garlic, chicken broth, heavy whipping cream, a 4-cheese blend, lemon, hot sauce, and dill. After rinsing and patting the scallops dry, cook them in olive oil for 2-3 minutes per side. Then, create the garlic cream sauce by adding butter and garlic to the pan, followed by chicken broth and heavy whipping cream. Finally, add the scallops back to the pan, cover them with the sauce, and sprinkle with dill.

Creamy Tuscan Shrimp and Scallops

This recipe is a flavour-packed dish that combines shrimp and scallops with a garlicky Parmesan cream sauce, sun-dried tomatoes, and spinach. It's quick and easy to prepare, taking just 20 minutes from start to finish. The ingredients include sea scallops, large shrimp, olive oil, garlic, sun-dried tomatoes, Parmesan cheese, Italian seasoning, and spinach. Cook the scallops and shrimp separately, as they have different cooking times, and then create the cream sauce by adding garlic, broth, cream, sun-dried tomatoes, Parmesan cheese, and Italian seasoning to the skillet. Finally, return the seafood to the skillet and serve topped with the cream sauce. You can also serve this dish over cooked pasta if desired.

Tuscan Shrimp and Scallops

This recipe is another take on the Tuscan shrimp and scallops dish, which is low-carb and keto-friendly. It can be served as an appetizer, lunch, or dinner, and it cooks in under 30 minutes. The ingredients include shrimp, sea scallops, spinach, shallots, garlic, heavy cream, sun-dried tomatoes, Parmesan cheese, and red crushed pepper. Cook the scallops first, and then remove them from the skillet. Add butter and shallots, followed by spinach, red crushed pepper, and garlic. Finally, add the heavy cream and Parmesan cheese, and once the sauce thickens, add the shrimp and then the scallops back into the skillet.

Shrimp and scallops cooking times

Shrimp and scallops are both keto-friendly foods with low-carb content, making them a great choice for a keto meal. When cooking shrimp and scallops, it's important to note that they have different cooking times. Shrimp take a little less time to cook than scallops, and overcooking can result in a tough, rubbery texture.

Rinsing and Seasoning:

Before cooking, it is recommended to rinse the shrimp and scallops and pat them dry with a paper towel. This removes any excess moisture, which is important for achieving a good sear on the seafood. Seasoning with salt and pepper on both sides is also suggested to enhance the flavour.

Cooking the Scallops:

For a stir-fry or a seared dish, heat a large skillet on medium-high heat with some olive oil or butter. Start by cooking the scallops first, as they take longer than shrimp. Cook the scallops for approximately 2-2.5 minutes on each side, or until they are browned and opaque. Transfer the cooked scallops to a plate and set aside while you cook the shrimp.

Cooking the Shrimp:

Add a little more oil or butter to the skillet if needed, then cook the shrimp. They will take around 1-1.5 minutes on each side to cook. You'll know they're done when they turn pink on both sides. Be careful not to overcook them, as this will affect their texture. Transfer the cooked shrimp to the plate with the scallops and set aside.

Combining and Serving:

At this point, you can return the shrimp and scallops to the skillet and serve them with your choice of sauce or seasoning. Alternatively, you can add them to a pasta dish, salad, or stir-fry. Remember not to overcook the seafood, as this will impact their texture and taste.

Specific Recipe Example:

For a tasty Creamy Tuscan Shrimp and Scallops dish, you can follow these steps:

• Rinse and pat dry the shrimp and scallops, then season with salt and pepper.
• Heat olive oil in a large skillet over medium-high heat.
• Cook the scallops first for about 2-2.5 minutes on each side until browned. Transfer to a plate.
• Add more olive oil if needed and cook the shrimp for about 1-1.5 minutes on each side until they turn pink. Transfer to the plate with the scallops.
• In the same skillet, add garlic and cook until fragrant (about 30 seconds).
• Add broth, cream, sun-dried tomatoes, Parmesan cheese, and Italian seasoning. Stir well and bring to a boil.
• Reduce the heat and simmer for 3-4 minutes, then add spinach and simmer for another 1-2 minutes until the sauce thickens.
• Season with salt and pepper to taste.
• Return the shrimp and scallops to the skillet and serve topped with the creamy sauce.

This recipe takes about 20 minutes to prepare and cook, making it a quick and delicious option for a keto-friendly meal.

Nutritional value of shrimp and scallops

Shrimp and scallops are both excellent sources of protein and other nutrients, making them a nutritious choice for those following a keto diet or seeking to improve their overall health.

Shrimp

Shrimp is a keto-friendly food due to its low carbohydrate content, with only 0.2g of net carbs per 100g serving. It is also a good source of high-quality protein, providing 13g per 100g serving, which is essential for cell growth and repair. Shrimp is rich in various minerals, including selenium, an antioxidant, as well as calcium, potassium, and magnesium, which support heart health, bone strength, and nerve function. Additionally, shrimp contains astaxanthin, a potent antioxidant linked to several health benefits, and omega-3 fatty acids, which are beneficial for heart health.

Scallops

Scallops are also a good source of protein, with 20.5g per 100g serving, and are considered a lean, protein-packed seafood option. They are rich in omega-3 fatty acids, vitamin B12, zinc, magnesium, and potassium. Scallops are also a good source of selenium, which is important for reproductive and thyroid function.

Comparison

When comparing shrimp and scallops, shrimp provides more calories, with 119 kcal per 100g serving compared to 111 kcal in the same serving of scallops. Shrimp is also richer in protein, calcium, copper, selenium, and manganese. On the other hand, scallops are a better source of vitamin B12 and phosphorus, and they contain less cholesterol. Both shrimp and scallops are low in carbohydrates, but shrimp has a slightly lower carb content.

In terms of cardiovascular health, both shrimp and scallops have been linked to reducing arterial blood pressure and may play a role in preventing atherosclerosis. Additionally, the omega-3 fatty acids in both seafood options can lower cardiovascular risk.

When it comes to weight loss, the low-calorie and high-protein nature of shrimp and scallops can be beneficial. They are lean protein sources that can help increase satiety and support weight loss efforts.

In summary, both shrimp and scallops offer a range of nutritional benefits and can be part of a healthy, well-rounded diet, especially for those following a keto diet.

Keto-friendly alternatives to shrimp

Shrimp is a popular choice for those on a keto diet due to its low-carbohydrate content. However, for those looking for alternatives, there are several keto-friendly options available:

Alaskan King Crab

Alaskan King Crab is a great substitute for shrimp in terms of its low-carb content and versatility. It can be used in similar recipes such as salads or stir-fries, and it boasts a similar nutritional profile, making it an excellent swap.

Lobster

Lobster is another luxurious seafood option that is low in carbs. It can be easily swapped for shrimp in most recipes and is rich in protein and essential vitamins and minerals.

Scallops

Scallops are a fantastic keto-compatible alternative to shrimp. They can be seared and added to a seafood salad or used in keto-friendly pasta dishes with zucchini noodles (zoodles). Scallops have slightly higher protein content than shrimp, making them a great choice for those looking to increase their protein intake.

Salmon, Oysters, Tuna, Mahi-Mahi, Mackerel, and Cod

While not direct substitutes for shrimp in recipes, these seafood options are also keto-friendly and provide a good variety of nutrients.

Chicken Thighs, Pork Belly, and New York Striploin

Meats such as chicken thighs, pork belly, and New York striploin are also keto-friendly alternatives to shrimp due to their high-fat content. They can be used in stir-fries, salads, or as a protein source in meals.

Keto-friendly sides to serve with shrimp and scallops

There are several keto-friendly side dishes that you can serve with shrimp and scallops. Here are some ideas:

Garlicky Cream Sauce with Spinach and Sun-Dried Tomatoes

This sauce is packed with flavour and pairs well with the sweetness of shrimp and scallops. It can be served over cooked pasta or enjoyed on its own. The recipe includes heavy cream, spinach, sun-dried tomatoes, Parmesan cheese, Italian seasoning, and garlic.

Keto Zoodles

Zoodles are a great low-carb alternative to pasta. Simply spiralize some zucchini and saute it in olive oil. You can serve the shrimp and scallops on a bed of zoodles and use the extra sauce from the seafood as a dressing.

Cauliflower Rice or Keto Risotto

Another excellent low-carb option, cauliflower rice or keto risotto, is a perfect base for your shrimp and scallops. The mild flavour of cauliflower won't overpower the seafood, and it absorbs the flavours of other ingredients well.

Creamy Mashed Cauliflower

For a healthy, low-carb side dish, try serving your shrimp and scallops with creamy mashed cauliflower. You can drizzle some of the pan juices from the seafood over the cauliflower for added flavour.

Roasted Asparagus or Other Green Vegetables

Asparagus is a great keto-friendly vegetable that pairs well with seafood. You can also serve other green vegetables like roasted broccoli or green beans.

Salad

A nice salad can round out your meal and provide a fresh contrast to the richness of the shrimp and scallops. Choose a variety of leafy greens and vegetables, and perhaps add some nuts or seeds for crunch.

When planning your meal, keep in mind that shrimp and scallops are best enjoyed when simply prepared, with the natural sweetness of the seafood allowed to shine through.

Frequently asked questions