Effective Methods to Remove Excess Sodium from Shrimp

Understanding Sodium in Shrimp

Shrimp can be a tasty and nutritious seafood choice. However, like many processed and pre-prepared foods, shrimp often contains added sodium. While shrimp naturally contains some sodium, extra salt is frequently added during processing, preservation, and preparation.

The 2015-2020 Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day. The average American adult consumes more than 3,400 milligrams of sodium per day, most of which comes from processed foods and restaurant meals.

Consuming too much sodium can contribute to high blood pressure, heart disease, stroke, and other health issues. That’s why it’s important to understand how to remove excess sodium from shrimp before cooking and serving it.

Identifying Sodium in Shrimp

When buying shrimp at the grocery store or ordering it at a restaurant, be aware of how it’s labeled or described:

• Fresh shrimp contains naturally occurring sodium, but generally hasn’t been treated with sodium-containing preservatives or flavorings.
• Frozen and thawed shrimp often has added salt solutions to preserve texture and moisture.
• Pre-cooked shrimp is usually packed in saltwater brine or sodium tripolyphosphate to retain moisture during freezing.
• Breaded shrimp is coated with salty breading mixtures high in sodium.
• Spiced or seasoned shrimp contains additional salt, spices, and flavorings.

Healthiest Ways to Prepare Shrimp

To limit your sodium intake from shrimp, choose fresh or frozen unseasoned varieties. Then use lower-sodium cooking methods like steaming, sautéing, baking, or grilling. Skip high-sodium additions like breading, salt, soy sauce, shrimp sauce, or dipping sauces.

Effective Methods for Removing Sodium from Shrimp

If you have high-sodium shrimp on hand or a craving for shrimp but want to watch your salt intake, don’t worry. With a few easy methods, you can effectively remove much of the added sodium from shrimp before cooking and serving it.

Rinsing with Water

A quick cold water rinse can help wash away some excess surface salt and seasonings from raw shrimp. To rinse:

1. Place raw, peeled, and deveined shrimp in a colander or strainer.
2. Rinse thoroughly under a steady stream of cool water for 30 seconds to 1 minute.
3. Gently move the shrimp around to ensure water contacts all surfaces.
4. Drain well, pat dry with paper towels, and proceed with your cooking method.

Soaking in Milk or Water

For shrimp with heavier salt content like those packed in brine or saltwater, try soaking prior to cooking. Milk and water work equally well to gently draw out and dilute sodium from shrimp.

To soak shrimp:

1. Prepare a bowl or dish filled with enough milk or cool water to cover the amount of shrimp you plan to soak.
2. Add peeled and cleaned raw shrimp and let soak 5 minutes for smaller shrimp or up to 20 minutes for larger shrimp.
3. Drain in a colander, rinse briefly under cool water, pat dry, and cook as desired.

Parboiling Before Cooking

Bringing shrimp briefly to a gentle boil in water or broth can help reduce sodium content prior to final cooking and serving. Parboil for just 1 to 2 minutes to prevent overcooking.

To parboil:

1. In a saucepan, bring salted water, broth, or stock to a gentle boil.
2. Prepare an ice bath by filling a large bowl with cold water and ice.
3. Add shrimp and boil 1 minute for small to medium or 2 minutes for extra large shrimp.
4. Drain immediately into the ice bath to stop cooking. Let cool 1 to 2 minutes.
5. Pat dry, then cook with your preferred lower-sodium method.

Choosing Lower Sodium Cooking Methods

How you cook shrimp makes a big difference in how much sodium is added during preparation. Healthy cooking techniques like steaming, sautéing, baking, and grilling let the natural shellfish flavors shine.

Steaming

Steaming is a simple, fast way to cook shrimp that preserves moisture, texture, and flavor. Top steamed shrimp with fresh lemon and herbs rather than butter, salt, or heavy sauces.

Sautéeing

Try sautéing shrimp in a nonstick pan with just a drizzle of olive oil rather than loads of butter. Sprinkle with pepper, garlic, chili powder, oregano, or other herbs and spices for flavor.

Baking

Baking shrimp brings out sweet, nutty notes while still keeping sodium low. Toss peeled shrimp with just enough olive oil or cooking spray to coat. Add lemon slices, sliced garlic cloves, or a spritz of lemon juice instead of salt before baking.

Grilling

Grilling lends delicious smoky flavor to plump shrimp. Skewer or arrange shrimp on a grilling basket or pan before cooking over a hot clean grill just 2 to 3 minutes per side. Lightly brush with oil and add fresh herb and citrus seasoning rather than salty marinades.

Serving Lower Sodium Shrimp

Elevate the flavor of sodium-free shrimp with fresh garnishes and accent ingredients rather than reaching for the salt shaker.

Bright, Fresh Toppings

Skip the butter, cocktail sauce, and tartar sauce laden with sodium and fat. Instead, serve shrimp with:

• Lemon, lime, or orange wedges
• Chopped fresh herbs like parsley, cilantro, basil, dill, chives
• Diced chili peppers or jalapeños
• Pineapple or mango salsa
• Avocado slices or guacamole
• Crumbled feta or cotija cheese
• Olive oil and vinegar

Healthy Dips and Sauces

Whip up quick no-salt-added sauces like:

• Yogurt dill sauce
• Honey mustard sauce
• Chimichurri sauce
• Peanut sauce
• Hummus
• Salsa
• Tzatziki

Serve alongside raw veggies rather than salty crackers, chips, or fried appetizers to balance your meal.

Whole Grain and Vegetable Sides

Beyond squeezing on some fresh lemon or topping with herbs, serve lower sodium shrimp with nutritious complements like:

• Brown rice, quinoa, or whole grain pasta
• Steamed broccoli
• Sauteed spinach
• Roasted asparagus or Brussels sprouts

Let the subtly sweet shrimp flavor take center stage by keeping seasonings simple and letting fresh vegetables and whole grains round out your plate.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.