Key takeaways for this recipe: Satisfying plump shrimp and creamy avocado, increased vegetable content with zucchini. A refreshing low-carb and good-fat salad with lemon and MCT oil dressing.
About This Recipe
I wanted to create a healthy and satisfying salad that could be whipped up quickly even on busy days. This dish provides protein from shrimp, good fats from avocado, and vitamins from zucchini and red bell pepper. It's perfect for those mindful of low-carb diets, those who want to feel satisfied while dieting, and those who enjoy the natural flavors of ingredients. When we actually made it, the plump texture of the shrimp and the creaminess of the avocado were an unexpectedly great match, making it a simple yet highly satisfying dish.Ingredients (Serves 2-3)
- Shrimp (peeled) 200g (approx. 10-12 pieces)
- Grass-fed butter (or ghee) 1 tbsp
- Olive oil (extra virgin) 1 tbsp
- Sea salt a pinch (for seasoning)
- Paprika powder 1/2 tsp
- Black pepper a pinch
- Zucchini 2 (thinly sliced or half-moon)
- Avocado 1 (ripe: slightly soft)
- Red onion 1/2 (thinly sliced)
- Red bell pepper 1/2 (julienned)
- Parsley (minced) 1 tbsp
- Dressing: Lemon juice 2 tbsp
- Dressing: MCT oil (or coconut oil) 1 tbsp
- Dressing: Sea salt a pinch (adjust to taste)
- (Optional) Dijon mustard 1 tsp, a little garlic
Instructions
- Prepare the shrimp: Lightly sprinkle sea salt on the shrimp, let sit for 2-3 minutes, then thoroughly pat dry with paper towels. This step is important as moisture prevents proper searing.
- Sauté the shrimp: Heat grass-fed butter and olive oil in a frying pan over medium heat. Add the shrimp and cook over moderate heat for 1-2 minutes per side until opaque. Flip and cook for another 30 seconds to 1 minute until cooked through. Be careful not to overcook, as it will become tough. Remove from heat, sprinkle with paprika powder and black pepper, and let cool slightly.
- Prepare the zucchini: Slice the zucchini thinly or into half-moons, sprinkle lightly with salt, and let sit for about 5 minutes. Pat dry any released moisture, then lightly grill both sides in the same pan until fragrant (1-2 minutes per side). It's delicious crisp and raw, but grilling brings out its sweetness.
- Prepare the vegetables: Peel and pit the avocado, then cut into bite-sized pieces. Immediately drizzle with a small amount of lemon juice (not included in the ingredient list) to prevent discoloration. Thinly slice the red onion and red bell pepper, and mince the parsley.
- Make the dressing: In a bowl, combine lemon juice, MCT oil, and salt, and mix well. If desired, add 1 tsp Dijon mustard to emulsify and make it smoother. Adjust salt to taste.
- Finish: In a large bowl, combine the shrimp, zucchini, avocado, red onion, red bell pepper, and parsley. Drizzle with the dressing and toss gently. Mix carefully to avoid mashing the avocado, then plate and serve.
Nutrition and Health Benefits
This salad is characterized by its balanced intake of protein (shrimp) and good fats (avocado, MCT oil, olive oil). Shrimp is low in fat, high in protein, and rich in vitamin B12 and selenium, supporting metabolism. Avocado is primarily composed of monounsaturated fatty acids, aiding satiety, and contains vitamin E and potassium. Zucchini and red bell pepper are rich in vitamin C and dietary fiber, offering antioxidant benefits. Using MCT oil is also suitable for those who want to incorporate fats that are quickly converted into energy. Overall, it's a low-carb dish that helps suppress rapid blood sugar spikes.Tips for Variation
- For a vegetarian option, you can substitute shrimp with grilled thick-cut halloumi cheese or well-drained chickpeas to add protein.
- Adding a small amount of honey or agave to the dressing will make it milder and more palatable for children.
- If you like a bit of spice, sprinkle chili flakes or chopped red chili peppers on top for an accent.
- If you want to increase the volume, you can add boiled quinoa or lentils to make it a more substantial meal.
- Using lime instead of lemon will change the refreshing aroma and give it an Asian flair.