Garlic Lemon Shrimp with Zucchini (248 Cal, 35g Protein)

Eight ounces of wild-caught shrimp deliver 35 grams of protein at 248 calories. The whole dish cooks in one cast iron skillet in under 15 minutes. Zucchini absorbs the garlic and lemon pan sauce without adding meaningful calories — one medium zucchini is 33 calories. Dulse replaces salt, adding iodine and potassium instead of empty sodium. This is the fastest high-protein dinner in the rotation, and it pairs well with the nori lemon caper vinaigrette drizzled over the top.

Ingredients

• 8 oz wild-caught shrimp, peeled and deveined
• 1 medium zucchini, sliced into half-moons (about 1/4 inch thick)
• 3 cloves garlic, thinly sliced
• 1 lemon, juiced and zested
• 1/2 tsp dulse flakes
• 1/4 tsp red pepper flakes
• 1/4 tsp black pepper
• 1 tsp olive oil
• 2 tbsp fresh parsley, chopped

8 oz wild-caught shrimp, peeled and deveined
1 medium zucchini, sliced into half-moons
3 cloves garlic, thinly sliced
1 lemon, juiced and zested
1/2 tsp dulse flakes
1/4 tsp red pepper flakes
1/4 tsp black pepper
1 tsp olive oil
2 tbsp fresh parsley, chopped

Instructions

1. Pat the shrimp completely dry with paper towels. Season with dulse, black pepper, and half the lemon zest.
2. Heat the cast iron skillet over medium-high heat with 1 tsp olive oil. When the oil shimmers, add the shrimp in a single layer. Sear for 2 minutes per side until pink and opaque with golden edges. Remove to a plate.
3. In the same skillet, add the sliced zucchini. Cook 3-4 minutes, turning once, until lightly charred on both sides. The residual fond from the shrimp seasons the zucchini.
4. Push the zucchini to the edges. Add the sliced garlic to the center and cook 30 seconds until fragrant. Do not let it brown past pale gold.
5. Add the red pepper flakes and lemon juice to the skillet. Let it bubble for 15 seconds to deglaze.
6. Return the shrimp to the skillet. Toss everything together for 30 seconds to coat.
7. Remove from heat. Top with the remaining lemon zest and chopped parsley. Serve directly from the skillet.

CRON Notes

Wild-caught shrimp selenium density is the standout here. Eight ounces provide approximately 50 mcg of selenium — over 90% of the daily value. Selenium is required for glutathione peroxidase, the body’s primary endogenous antioxidant enzyme, and for iodothyronine deiodinase, which converts T4 to active T3 thyroid hormone. Pairing with dulse stacks the iodine content — thyroid function depends on both minerals working together.

Zucchini is 95% water by weight, which means volume without caloric cost. One medium zucchini provides 33 calories, 2g of fiber, and 295 mg of potassium. The potassium-to-sodium ratio matters for blood pressure regulation — this dish delivers nearly twice as much potassium as sodium.

Lemon juice and vitamin C enhance non-heme iron absorption from the dulse. The ascorbic acid reduces ferric iron to its ferrous form, making it available for uptake in the duodenum. One lemon provides roughly 30 mg of vitamin C, which is sufficient to meaningfully increase iron bioavailability from a single meal.

Garlic contributes allicin, which requires crushing or slicing to form from its precursor alliin. Allicin has demonstrated antimicrobial and modest lipid-lowering effects in clinical trials, though doses here are small. The flavor contribution is the primary function — three cloves of sliced garlic in one serving creates depth that makes this dish satisfying despite its low calorie count.

If you want more heat, pair this with the harissa shrimp batch seasoning method or add a spoonful of preserved lemon chermoula on top.