Mandy Croft
Shrimp and zucchini stir-fry is an ideal meal for anyone seeking a quick, nutritious, and flavorful dish. Combining tender, succulent shrimp with crisp zucchini, this stir-fry can be tailored with a variety of sauces and seasonings to suit your preferences. Below, you’ll find insights on preparation, cooking tips, and easy-to-follow recipes that highlight the vibrant flavors of this delightful dish.
Why Choose Shrimp and Zucchini Stir-Fry?
This dish excels for several reasons:
- Speed: Ready in under 30 minutes, making it perfect for busy weeknights.
- Nutrition: Packed with lean protein from shrimp and vitamins, fiber, and antioxidants from zucchini.
- Versatility: Pairs wonderfully with simple lemon garlic butter or a homemade teriyaki sauce.
- Light and Delicious: Low in calories but big on flavor, fitting well into balanced diet plans.
Essential Ingredients
- Shrimp: Opt for large raw shrimp, peeled and deveined. Fresh or frozen shrimp can be used, but ensure thawing if frozen.
- Zucchini: Medium-large zucchinis sliced into half-inch pieces or chopped.
- Aromatic flavorings: Garlic and fresh ginger bring pungent, aromatic depth.
- Sauces and fats: Olive oil and butter enhance taste and provide a satisfying mouthfeel. Alternatively, a homemade teriyaki sauce offers a savory-sweet Asian flair.
- Fresh herbs and garnishes: Lemon juice brightens the dish; parsley, scallions, and sesame seeds add freshness and texture.
- Optional additions: Water chestnuts add a pleasant crunch and subtle sweetness.
Preparation Tips for Perfect Shrimp and Zucchini Stir-Fry
- Shrimp Handling: For ease, purchase shrimp that are peeled and deveined. Pat dry after rinsing to ensure proper searing.
- Timing: Shrimp cook very quickly — approximately one minute per side. Overcooking causes toughness.
- Zucchini Cooking: Cook zucchini until just tender to retain a slight crispness and vibrant color.
- Have all ingredients ready before cooking: Stir-fries require rapid cooking. Mise en place (preparing everything beforehand) is critical.
- Cook shrimp separately: Sear shrimp first, remove, then cook vegetables. Return shrimp to the pan only at the end to combine flavors without overcooking.
Lemon Garlic Butter Shrimp and Zucchini Stir-Fry Recipe
This classic version highlights buttery richness with fresh lemon and garlic:
Ingredients (Serves 4)
- 1 pound large raw shrimp, peeled and deveined
- 2 tablespoons olive oil, divided
- 2 medium-large zucchinis, halved and sliced ½-inch thick (~4 cups)
- 1 tablespoon butter
- 6–8 garlic cloves, minced (~2 tablespoons)
- 2 tablespoons fresh lemon juice (about ½ medium lemon)
- 1 teaspoon kosher salt, divided
- ½ teaspoon freshly ground black pepper, divided
- 1 tablespoon fresh Italian parsley, chopped
Instructions
- Pat shrimp dry and have all ingredients at hand.
- Heat 1 tbsp olive oil over medium-high heat in a large skillet. Add shrimp, sprinkle with ¼ tsp salt and pepper, and cook about 1 minute per side until just pink. Remove shrimp to a plate.
- Add remaining olive oil to the pan. Toss in zucchini slices, season with remaining salt and pepper, and sauté for 2–3 minutes until slightly softened.
- Stir in butter and minced garlic, scraping up browned bits. Cook until fragrant, about 1–2 minutes.
- Return shrimp to skillet, pour lemon juice over, stir, and heat through briefly.
- Garnish with parsley and serve immediately, optionally over rice or pasta.
Nutrition (per serving): approx. 168 calories, 17g protein, 6g carbohydrates, 9g fat
Shrimp and Zucchini Stir-Fry with Homemade Teriyaki Sauce
For those craving an Asian-inspired twist, this version uses a lightened teriyaki sauce for rich umami flavor without heavy calories:
Ingredients (Serves 4)
- 1¼ pounds raw shrimp, peeled and deveined
- 6 cups chopped zucchini
- 8 oz canned sliced water chestnuts, drained
- 2 scallions, chopped (separate white and green parts)
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- ½ teaspoon kosher salt, plus freshly cracked pepper
- Cooking spray or 1 tablespoon oil
Homemade Teriyaki Sauce:
- ¼ cup low sodium soy sauce
- 2 tbsp rice wine vinegar
- 1 tbsp maple syrup
- 1 tbsp cornstarch
- 2 cloves garlic, minced
- 1 tbsp ginger, minced
Instructions
- In a wok or large frying pan over medium heat, spray with oil or add a tablespoon of oil.
- Add white parts of scallions, garlic, and ginger. Sauté until fragrant (about 1 minute).
- Add zucchini, salt, and pepper. Stir-fry for 10 minutes until golden and tender.
- Incorporate water chestnuts and cook an additional minute. Remove vegetables to a bowl.
- Reapply spray or oil, then cook shrimp 2–3 minutes per side until opaque.
- Return vegetables to pan. Mix teriyaki sauce ingredients and pour about half into the pan.
- Simmer for 5 minutes, allowing sauce to thicken and coat shrimp and vegetables.
- Garnish with green scallions and sesame seeds. Simmer the remaining teriyaki sauce separately until thickened and drizzle over before serving.
- Serve over white rice or cauliflower rice.
Nutrition (per serving): approx. 308 calories, 24g protein, 49g carbohydrates, 2g fat
Serving Suggestions and Storage Tips
- Serve your stir-fry over steamed rice, quinoa, or cauliflower rice to make a more filling meal.
- Leftovers can be refrigerated and reheated quickly in a skillet or microwave.
- The teriyaki version offers a great option for meal prep given its balanced flavor and nutrition.
Conclusion
Shrimp and zucchini stir-fry is both a flavorful and healthy option for quick dinners. Whether you prefer the buttery lemon-garlic profile or the tangy-sweet notes of a homemade teriyaki sauce, this dish can be prepared with minimal effort and maximum taste. Embrace simple ingredients and quick cooking techniques to bring a delicious, vibrant meal to your table in no time.
Enjoy your cooking adventure with this easy and delicious shrimp and zucchini stir-fry!
