Healthy Shrimp Scampi Recipe – Quick & Easy Mediterranean-Style

I’ve always loved simple Mediterranean dishes that feel light, fresh, and satisfying. Shrimp scampi is one of my go-to meals—it’s quick, flavorful, and packed with nutrients that support heart, metabolism, and gut health.

I keep it simple: good olive oil, garlic, lemon, and a handful of fresh herbs. Olive oil and garlic are rich in polyphenols, which reduce oxidative stress and feed beneficial gut microbes. Shrimp adds lean protein and selenium, supporting metabolism and thyroid function. Toss in some arugula at the end, and you get natural nitrates that boost blood flow and exercise performance, plus mild, tender greens that soften bitterness while adding micronutrients.

Why This Recipe Supports Your Health

1. Heart & Metabolic Health:
   Olive oil is high in monounsaturated fats and polyphenols, which improve vascular function and reduce inflammation. Selenium from shrimp supports thyroid health, helping regulate metabolism.

2. Gut & Digestive Support:
   Garlic feeds beneficial gut bacteria, while arugula provides fiber and micronutrients that strengthen digestion and overall gut resilience.

3. Lean Protein for Energy & Muscle:
   Shrimp is a low-calorie source of high-quality protein, keeping you full and supporting muscle repair.

4. Blood Flow & Exercise Performance:
   The natural nitrates in arugula can enhance circulation, helping oxygen delivery to muscles during activity.

Ingredients:

• 10–12 shrimp, peeled and deveined

• 1 tbsp olive oil

• 2–4 cloves garlic, minced

• ½ cup cherry tomatoes

• 1 tbsp chopped parsley

• 2 cups arugula

• ½ lemon (juice)

• Salt and pepper to taste

Recipe:

1. Heat olive oil in a pan and sauté garlic for 30 seconds until fragrant.

2. Add shrimp and cherry tomatoes; cook shrimp 2–3 minutes per side until pink and opaque.

3. Stir in parsley and lemon juice, then plate.

4. Toss arugula in the same pan for 30 seconds until slightly wilted. Serve warm.

Nutrient Highlights (per serving, ~1 plate):

• Calories: ~250–300

• Protein: ~20–22g

• Healthy fats: ~10–12g

• Vitamin C: ~30% DV (from lemon & tomatoes)

• Selenium: ~40% DV

• Polyphenols & antioxidants from garlic, olive oil, and herbs

This recipe is fast, nutritious, and restaurant-quality, but you can make it in your own kitchen in under 15 minutes. Perfect for a busy weeknight or a light, performance-supporting meal.

Pro tip: Buy wild-caught shrimp when possible for higher omega-3 content and lower environmental contaminants.

References:

Pinaffi-Langley ACDC, Dajani RM, Prater MC, Nguyen HVM, Vrancken K, Hays FA, Hord NG. Dietary Nitrate from Plant Foods: A Conditionally Essential Nutrient for Cardiovascular Health. Adv Nutr. 2024 Jan;15(1):100158. doi: 10.1016/j.advnut.2023.100158. Epub 2023 Nov 24. PMID: 38008359; PMCID: PMC10776916.