Low fat shrimp salad that doubles as a dip

low fat shrimp salad sandwich

Low fat shrimp salad. An oxymoron, I know, but then again so are the contradictory qualities of shrimp.

Although a 4-ounce serving of shrimp contains about 220 mg of cholesterol, it’s also a powerhouse of nutrients on a plate.  That same 4-ouce serving is said to pack up to 4mg of astaxanthin (an anti-inflammatory nutrient), 350-375 mg of omega-3 fatty acids (and we all know how good those acids are for cardiovascular and nervous system health) and a stiff shot of selenium (an antioxidant mineral). After my father’s heart attack in 2007, he thought he’d never eat another shrimp again and banned foods for a foodie are a royal bummer. Thankfully, a long talk about “everything in moderation”  changed that.

My recipe for low fat shrimp salad is a riff on the recipe I found in the American Heart Association’s Low-Fat Low-Cholesterol cookbook. It has become a family favorite and my go-to recipe when I have a craving for seafood and little to no time for preparation. Or if it’s Friday and I’m lazy and ready for the weekend. You get the idea. A good dallop on a lightly toasted roll, a lettuce leaf or two and voila. Dinner!

This shrimp salad also pairs well with a nice glass of wine. A good scoop on whole grain crackers or crudité – it’s good living, trust me.

low fat shrimp salad dip

So what prompted this post on shrimp salad? The onset of Family Vacation 2013.  Which got me thinking about Family Vacation 2012 and how I ate my way through the South. Oh, the memories: fresher than fresh seafood prepared in a multitude of ways, key lime pie, peach cobbler and, of course, the best grits in the Union. (I’m going to be prideful now and tell you that I created a delicious, and equally decadent,  lower fat recipe  for creamy grits and including the link in case you missed it. )

Shrimp is among my favorite seafood indulgences and I’ve never met one I didn’t enjoy. Last summer, I think I ate shrimp in nearly every possible way.  And then I came home and screamed after stepping on the scale.  This vacation I am going to try with all my might to remember the “everything in moderation” mantra so the neighbors don’t hear me scream next week.

Wish me luck. 🙂

Low fat Shrimp Salad that doubles as a dip
Prep time: 
Cook time: 
Total time: 
  • 16 oz shrimp, cooked, peeled, deveined
  • ⅓ Cup finely chopped red bell pepper (roughly a fourth of a large pepper)
  • 3-4 green onions, chopped – increase or reduce to your liking
  • 2 Tbsp lemon juice
  • 1 clove minced garlic
  • ¼ tsp dried crushed red pepper (optional)
  • 2 tsp dried dill OR use fresh OR replace with fresh cilantro - adjust to your liking
  • ½ Cup reduced fat mayonnaise
  1. Mix all ingredients together in a medium size bowl
  2. Chill thoroughly before serving.


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