2 terrific shrimp dishes

Light in calories and rich on versatility, these two shrimp-based dinner recipes are sure to please the whole family.

Seafood stews from the Mediterranean basin are frequently accented with the licorice-like taste of fennel, a prime source of vitamin C. In this aromatic dish, you will also get omega-3 fatty acids from the shrimp and more vitamin C from the tomatoes, peppers and onions, as well as some folate and vitamins E and B6.

Preparation time: 30 minutes

Cooking time: 35 minutes

Serves 4

• 1 red bell pepper, cut lengthwise into flat panels
• 2 ml (1⁄2 tsp) hot pepper sauce
• 15 ml (1 tbsp) olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 small bulb fennel, trimmed and cut into 1 cm (1⁄2 in) pieces
• 150 ml (2⁄3 c) canned no-salt-added tomatoes, chopped with their juice
• 125 ml (1⁄2 c) chicken broth
• 4 ml (3⁄4 tsp)  grated orange zest
• 2 ml (1⁄2 tsp) salt
• 500 g (1 lb) medium shrimp, peeled and deveined
• 4 slices French or Italian bread, toasted

  1. Preheat broiler. Place bell pepper pieces, skin side up, on broiler rack and broil 10 centimetres (4 inches) from heat 12 minutes or until skin is blackened. Place in paper bag to cool and then peel and transfer to a food processor or blender. Add hot pepper sauce and 15 millilitres (one teaspoon) oil, and purée.
  2. Meanwhile, in large nonstick skillet, heat remaining 10 millilitres (two teaspoons) oil over moderate heat. Add onion and garlic, and sauté five minutes or until soft. Add fennel, and cook seven minutes or until tender. Stir in tomatoes, broth, orange zest and salt. Bring to boil, reduce to a simmer, cover, and cook for five minutes.
  3. Add shrimp to skillet and cook four minutes or until just cooked through. Stir roasted pepper purée into skillet. Serve stew with toast.

  Calories: 220, fat: 5 g, saturated fat: 1 g, sodium: 730 mg, carbohydrate: 15 g, protein: 26 g.

Shrimp is a rich source of omega-3 fatty acids; the vegetables add vitamin C and folate.

Preparation time: 30 minutes

Cooking time: 10 minutes

Serves 4

• 16 jumbo shrimp (750 g/1 1⁄2 lb), peeled and deveined
• 75 ml (1⁄3 c) chopped cilantro
• 1 clove garlic, minced
• 15 ml (1 tbsp) olive oil
• 2 carrots, julienned
• 2 scallions, cut into 0.6 cm (2 x 1⁄4 in) strips
• 15 ml (1 tbsp) minced fresh ginger
• 30 ml (2 tbsp) lower-sodium soy sauce
• 30 ml (2 tbsp) chili sauce
• 20 ml (4 tsp) lime juice
• 5 ml (1 tsp) sugar
• 1.5 L (6 c) torn romaine lettuce leaves
• 1 cucumber, peeled, halved lengthwise, seeded and sliced
• 30 ml (2 tbsp) chopped fresh mint

  1. With paring knife, cut along back of shrimp until you have cut almost, but not quite through, to other side. In large bowl, toss together shrimp, cilantro, garlic and 15 millilitres (one teaspoon) of oil; set aside.
  2. In large nonstick skillet, heat remaining 10 millilitres (two teaspoons) oil over moderate heat. Add carrots and scallions, and sauté for two minutes. Add ginger and cook for two minutes. Cool vegetable mixture to room temperature.
  3. Preheat broiler. Place shrimp, cut side up, on broiler pan, pressing down to flatten shrimp slightly. Spoon vegetable mixture onto shrimp and broil 15 centimetres (six inches) from heat for four minutes or until shrimp are just cooked through.
  4. Meanwhile, in large bowl, combine soy sauce, chili sauce, lime juice and sugar. Add lettuce, cucumber and mint, tossing to combine. Serve shrimp on bed of the salad mixture.

  Calories: 240, fat: 6 g, saturated fat: 1 g, sodium: 680 mg, carbohydrate: 9 g, protein: 38 g.