I’m going to be honest with you. Some days, by the time 5 PM rolls around, the last thing on my mind is cooking an elaborate meal. Between work, life, and just trying to catch my breath, the temptation to order takeout is real. I used to think following the DASH diet meant I was doomed to boring, time-consuming meals on those chaotic nights. But that all changed when I perfected this incredible low sodium shrimp recipe. It’s the dish that saved my weeknights—a vibrant, garlicky, one-pan meal that feels a little bit fancy but comes together in less than 30 minutes. It’s proof that you never have to choose between your health, your time, and a dinner you’re genuinely excited to eat.
Save Your Sanity on Those Busy Nights
When I say this is the perfect weeknight meal, I truly mean it. This isn’t just one of those recipes that’s healthy; it’s designed to make your life easier.
- Lightning Fast: From the moment you start chopping to the second it hits the plate, you’re looking at 30 minutes, tops. It’s faster than waiting for delivery!
- One-Pan Wonder: Everything comes together in a single skillet. That means cleanup is an absolute breeze, giving you more time back in your evening.
- Flavor Overload (in a good way!): We build layers of incredible flavor with garlic, shallots, fresh lemon, and dill. You won’t miss the salt for a second.
- Perfectly Balanced: You get lean protein from the shrimp, tons of vitamins and fiber from the spinach, and healthy fats from the olive and avocado oils. It’s one of the best meals for high blood pressure that actually tastes like a treat.
Get a Head Start for an Even Faster Dinner
Want to make this dish even quicker? A little prep goes a long way. The night before or in the morning, you can:
- Chop your aromatics. Thinly slice your shallots and mince the garlic. Store them in a small airtight container in the fridge.
- Wash and prep your produce. Wash the spinach and dill so they’re ready to go.
- Portion your shrimp. If your shrimp is frozen, take it out to thaw in the fridge.
Doing these simple steps can shave 10 minutes off your cook time, making this a true 20-minute meal when you walk in the door.
Answer Your Biggest Questions About This Dish
When you’re new to the DASH diet, it’s normal to have a lot of questions. Let me clear a few things up about this amazing one pan low sodium shrimp meal!
Can you eat shrimp on the DASH diet?
Absolutely, yes! Shrimp is a fantastic source of lean protein. The key is how you prepare it. By avoiding salty breadings, butter, and pre-made sauces, and instead searing it with healthy oils and fresh aromatics, it becomes a perfect fit for a heart-healthy lifestyle.
How can I add flavor to food without salt?
This is my favorite question, because it’s where the magic happens! This recipe is a masterclass in building flavor without relying on salt. We use a powerhouse combination of thinly sliced shallots and a generous amount of fresh garlic as our flavor base. Then, we brighten everything up with a big squeeze of fresh lemon juice, lemon zest, and fresh herbs like dill. The smoked paprika also adds a wonderful, savory depth.
What is a good low sodium dinner?
A good low-sodium dinner is one that is satisfying, flavorful, and built on whole foods—just like this one. This dash diet shrimp and spinach recipe checks all the boxes: it’s packed with protein and veggies, uses heart-healthy fats, and gets all its incredible taste from natural ingredients instead of salt.
Ready to Make It?
Here’s everything you need to know to whip up this delicious and simple meal.
One-Pan Lemon Garlic Shrimp and Spinach
Ingredients
- 3 tbsp 45 ml Avocado oil
- 1 tbsp 15 ml Extra-virgin olive oil
- 1 ⅔ lbs 755 g Large shrimp (21/25 count), peeled and deveined
- 2 large Shallots thinly sliced
- 8 cloves Garlic minced
- ½ tsp Smoked paprika
- ¼ cup 60 ml Dry white wine (such as Pinot Grigio)
- 1 ⅔ lbs 740 g Fresh baby spinach
- 1 tsp 3 g Salt-free lemon pepper seasoning blend
- 1 large Lemon
- ¼ tsp 0.6 g Freshly ground black pepper
- 1 pinch Cayenne pepper
- 2 tbsp 6 g Fresh dill, chopped
Instructions
- Prep Ingredients: Pat the shrimp thoroughly dry with paper towels and place them in a medium bowl. Zest the entire lemon over the shrimp, then cut the zested lemon in half and set aside for later.
- Sear the Shrimp: Heat the avocado oil in a large skillet or Dutch oven over high heat until it shimmers. Arrange the shrimp in a single layer and sear for 60-90 seconds per side, just until they turn pink and develop a slight crust. Do not cook them all the way through. Use a slotted spoon to transfer the seared shrimp to a clean plate.
- Sauté Aromatics: Reduce the heat to medium. Add the sliced shallots to the skillet and cook, stirring frequently, until they soften, about 3-4 minutes. Stir in the minced garlic and smoked paprika, and cook for another minute until fragrant.
- Wilt the Spinach: Pour in the white wine to deglaze the pan, scraping up any flavorful browned bits from the bottom. Add the spinach in large handfuls, sprinkling the salt-free lemon pepper seasoning on top. Stir continuously until all the spinach has wilted down, about 4-6 minutes.
- Create the Sauce: Reduce the heat to low. Squeeze the juice from both reserved lemon halves into the spinach. Stir in the extra-virgin olive oil, black pepper, and cayenne pepper until a cohesive sauce forms.
- Finish the Dish: Return the seared shrimp and any accumulated juices to the skillet. Gently fold everything together and cook for 2-3 minutes, allowing the shrimp to warm through and finish cooking.
- Serve: To serve, create a bed of the garlicky spinach on each plate and arrange the shrimp on top. Drizzle with any remaining pan sauce and garnish generously with fresh dill.
Notes
- Serving Suggestions: This dish is fantastic on its own for a low-carb meal. It also pairs beautifully with quinoa, brown rice, or whole-wheat pasta to soak up the delicious pan sauce.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over low heat to avoid overcooking the shrimp.
Nutrition Information
Per serving (approximately 1 cup / 220g) Calories: 254 kcal Total Fat: 13.6g Saturated Fat: 1.5g Sodium: 241mg Total Carbohydrate: 9.3g Dietary Fiber: 4.4g Total Sugars: 2.2g (0g Added Sugar) Protein: 36.5gYour New Weeknight Go-To
See? Eating healthy on a busy schedule doesn’t have to be a chore. This dish is all about reclaiming your weeknights with a meal that nourishes your body and genuinely makes you happy. I hope this becomes a staple in your kitchen, just as it has in mine. Give this low sodium shrimp recipe a try, and get ready to fall in love with a dinner that works for you, not against you.
I love hearing how you make my recipes your own. If you try a fun variation, be sure to come back and tell everyone about it in the comments!
