Warmer days are finally here. It’s time to retire heavy casseroles and stews and replace them with dinners that suit the season. This shrimp recipe makes a light meal perfect for spring that is full of flavor, not fat. It’s also easy to prepare, making it a perfect weeknight meal. Less time spent in the kitchen means that you’ve got more time to get outside and get moving!

Note to the chef: If you like a little heat, add a pinch of crushed red pepper as you sauté the onion and garlic.

Fresh shrimp, peeled and deveined.


1 teaspoon olive oil
1 medium onion, diced
6 cloves of garlic, minced
2 cans low sodium diced tomatoes, drained
¼ cup fresh flat leaf parsley, chopped
1 ½ lbs medium or large shrimp, peeled and deveined
4 oz feta cheese, crumbled
1 lemon, cut in half, one half sliced into wedges for serving
Pepper to taste
Onion, parsley, canned tomatoes, lemon, garlic and feta.


  1. Preheat oven to 400°.
  2. Heat olive oil over medium heat in a large dutch oven or pot with a lid. Add diced onion and sauté until it begins to soften. Add minced garlic cloves and sauté for a minute more.
  3. Add drained, diced tomatoes and chopped parsley (making sure to set aside 2 tablespoons) to your pot and combine well. Cover pot, reduce heat and allow the tomato mixture to simmer for 10 minutes, stirring occasionally.
  4. Add peeled and deveined shrimp to pot and stir. Allow shrimp to cook in the mixture for 5 minutes until almost cooked through.
  5. Pour shrimp and tomato mixture into a 13 × 9 pan baking dish and crumble feta cheese over the top. Bake until bubbly and the shrimp are cooked through, about 15 minutes. If you prefer your feta to be very soft and slightly browned, broil for an extra minute, taking care not to burn the cheese.
  6. Squeeze half a lemon over the dish and season with ground pepper to taste. Sprinkle reserved 2 tablespoons of chopped parsley over the top.
  7. Serve hot with lemon wedges as-is or over quinoa, brown rice or whole-wheat pasta. Add a side salad for a complete meal.
Cooked ingredients, before adding shrimp.
Baked shrimp with feta and tomatoes.

Nutritional information

Total recipe serves 6 (one 13×9 baking dish.) Nutritional information below for 1 serving.

Calories 227
Total fat 7g
Saturated fat 3g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Trans fat 0g
Cholesterol 189mg
Sodium 398mg
Potassium 563mg
Total carbohydrate 12g
Dietary fiber 3g
Sugars 5g
Protein 27g