Baked Shrimp + Broccoli

Baked Shrimp + Broccoli: A Flavorful, Healthy One-Pan Meal

If you’re searching for a nutritious, delicious, and easy-to-prepare dish that satisfies both seafood lovers and veggie enthusiasts, look no further than Baked Shrimp + Broccoli. This oven-baked recipe combines succulent shrimp with tender-crisp broccoli florets in a savory garlic-herb sauce, all cooked on a single sheet pan for minimal cleanup and maximum flavor. Whether you’re cooking for a weeknight dinner or preparing meal prep for the days ahead, this dish delivers restaurant-quality taste with home-cooked comfort.

The History of Seafood and Vegetable Combinations in Cooking

Seafood has long been paired with vegetables across global cuisines, particularly in Mediterranean, Asian, and coastal culinary traditions. In ancient Greece and Rome, fish and shellfish were often stewed or grilled with seasonal greens and herbs. In Chinese cuisine, stir-fries featuring shrimp and broccoli have been popular since the early 20th century, especially in Cantonese cooking, where simplicity, freshness, and balance are paramount. The modern American adaptation of shrimp and broccoli emerged through Chinese-American restaurants, where it became a staple due to its vibrant colors, contrasting textures, and healthy profile. Over time, home cooks began exploring baked versions as a healthier alternative to frying, leading to the rise of one-pan oven recipes like this Baked Shrimp + Broccoli dish—offering convenience without sacrificing flavor.

Ingredients Breakdown: What Makes This Dish Shine

The magic of Baked Shrimp + Broccoli lies in its harmonious blend of fresh ingredients and aromatic seasonings. Each component plays a crucial role in building depth, texture, and nutrition:

• Shrimp: Large or jumbo shrimp (peeled and deveined) are ideal for baking. They cook quickly, absorb flavors well, and provide a lean source of protein.
• Broccoli: Fresh broccoli florets offer a crisp-tender bite and are packed with fiber, vitamin C, and antioxidants. Choosing uniform pieces ensures even roasting.
• Olive Oil: High-quality extra virgin olive oil enhances moisture, promotes browning, and carries the flavors of the seasonings.
• Garlic: Freshly minced garlic adds pungent aroma and umami richness when roasted.
• Lemon Juice and Zest: Brightens the dish with acidity and citrus notes that cut through the richness of the oil and complement the sweetness of the shrimp.
• Paprika and Red Pepper Flakes: Add warmth and a subtle kick. Smoked paprika can be used for a deeper, smoky dimension.
• Dried Herbs: Oregano, thyme, or Italian seasoning bring earthy complexity and Mediterranean flair.
• Salt and Black Pepper: Essential for seasoning and balancing all other flavors.
• Optional Additions: Cherry tomatoes, sliced bell peppers, red onion, or mushrooms can enhance color and variety.

Step-by-Step Recipe: How to Make Perfect Baked Shrimp + Broccoli

1. Preheat the Oven: Set your oven to 400°F (200°C). This temperature allows the broccoli to roast properly while ensuring the shrimp cooks through without drying out.
2. Prepare the Broccoli: Wash and dry 4 cups of broccoli florets. Cut them into evenly sized pieces so they cook uniformly. Place them on a large rimmed baking sheet.
3. Toss Broccoli with Oil and Seasonings: Drizzle 2 tablespoons of olive oil over the broccoli. Add 1 teaspoon of salt, ½ teaspoon of black pepper, ½ teaspoon of garlic powder, ½ teaspoon of paprika, and ½ teaspoon of dried oregano. Toss thoroughly to coat every piece.
4. Roast Broccoli First: Spread the seasoned broccoli in a single layer and roast for 10 minutes. This jump-starts the cooking process, allowing it to become tender without overcooking the shrimp.
5. Prepare the Shrimp: While broccoli roasts, pat 1 pound of raw shrimp dry with paper towels. In a bowl, combine shrimp with 1 tablespoon olive oil, juice of half a lemon, zest of ¼ lemon, 2 cloves minced garlic, ¼ teaspoon red pepper flakes, ½ teaspoon salt, and ¼ teaspoon black pepper. Toss gently to marinate.
6. Add Shrimp to the Pan: After the broccoli has roasted for 10 minutes, remove the baking sheet from the oven. Push the broccoli to one side or create spaces to arrange the shrimp in a single layer, ensuring they aren’t crowded.
7. Bake Together: Return the pan to the oven and bake for 10–12 minutes, or until the shrimp are opaque, pink, and curled into a “C” shape. Avoid overbaking, which can make shrimp rubbery.
8. Finish with Freshness: Remove from the oven and immediately sprinkle with chopped fresh parsley and an additional squeeze of lemon juice for brightness.
9. Serve Warm: Serve directly from the pan for a rustic presentation. Great alongside quinoa, brown rice, mashed potatoes, or on its own for a low-carb option.

Tips for Success

• Don’t Overcrowd the Pan: Use two baking sheets if needed. Crowding causes steaming instead of roasting, resulting in soggy broccoli.
• Dry the Shrimp Thoroughly: Moisture prevents proper browning. Patting shrimp dry ensures better searing and flavor absorption.
• Use Fresh Garlic: Pre-minced jarred garlic lacks the punch and freshness of freshly minced cloves.
• Check Shrimp Early: Shrimp cook fast. Start checking at 8 minutes to prevent overcooking.
• Rotate the Pan: If your oven has hot spots, rotate the pan halfway through cooking for even results.
• Add Lemon Slices: Place thin lemon slices on the pan before baking for visual appeal and infused citrus aroma.
• Line the Pan: Use parchment paper or a silicone baking mat for effortless cleanup and to prevent sticking.

Variations and Customizations

This recipe is highly adaptable to suit different tastes, dietary needs, and pantry availability:

• Cajun Style: Swap the herbs for Cajun seasoning and add sliced bell peppers and onions for a spicy, bold twist.
• Asian-Inspired: Replace olive oil with sesame oil, use soy sauce or tamari, ginger, and a splash of honey. Finish with sesame seeds and green onions.
• Creamy Version: After baking, toss with a light Alfredo or garlic cream sauce for indulgence.
• With Cheese: Sprinkle with grated Parmesan during the last 2 minutes of baking for a golden, savory crust.
• Low-FODMAP Option: Omit garlic or use garlic-infused oil; replace onion if included with chives (green part only).
• Vegan Adaptation: Substitute shrimp with firm tofu or chickpeas, marinated similarly and baked until golden.
• Extra Veggies: Add zucchini, asparagus, cauliflower, or carrots for more color and nutrients.
• Spicier Kick: Increase red pepper flakes or add sliced jalapeños before baking.

Health Considerations and Nutritional Value

Baked Shrimp + Broccoli is not only tasty but also incredibly nutritious. Here’s why it’s a smart choice for health-conscious eaters:

• High-Quality Protein: Shrimp provides about 20g of protein per 3-ounce serving, supporting muscle repair and satiety.
• Low in Calories: This dish clocks in at approximately 250–300 calories per serving, making it suitable for weight management plans.
• Heart-Healthy Fats: Olive oil contributes monounsaturated fats, known to support cardiovascular health.
• Rich in Vitamins and Minerals: Broccoli is loaded with vitamin K, vitamin C, folate, potassium, and fiber. It also contains sulforaphane, a compound studied for its anti-cancer properties.
• Low in Carbohydrates: With only about 8–10g of carbs per serving (mostly from broccoli), it fits well into low-carb and keto diets (if sugar-free seasonings are used).
• Gluten-Free: Naturally gluten-free, provided all added sauces or seasonings are certified GF.
• Mercury Concerns: Shrimp is low on the mercury scale, making it safer for frequent consumption compared to larger fish like tuna or swordfish.
• Allergy Note: Shellfish allergies are common. Always label dishes accordingly when serving others.

Full Ingredient List

• 1 pound (450g) large raw shrimp, peeled and deveined
• 4 cups fresh broccoli florets (about 1 large head)
• 3 tablespoons extra virgin olive oil (divided)
• 3 cloves garlic, minced
• 1 lemon (juiced and zested)
• 1 teaspoon kosher salt (divided)
• ½ teaspoon black pepper (divided)
• ½ teaspoon paprika (smoked or sweet)
• ½ teaspoon dried oregano (or Italian seasoning)
• ¼ teaspoon red pepper flakes (adjust to taste)
• Fresh parsley, chopped (for garnish)

Detailed Directions

1. Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper or a silicone mat.
2. On the prepared baking sheet, add broccoli florets. Drizzle with 2 tablespoons olive oil, ½ teaspoon salt, ¼ teaspoon black pepper, paprika, and dried oregano. Toss to coat evenly.
3. Spread broccoli in a single layer. Roast for 10 minutes.
4. Meanwhile, prepare the shrimp. In a medium bowl, combine shrimp, 1 tablespoon olive oil, lemon juice, lemon zest, minced garlic, red pepper flakes, remaining ½ teaspoon salt, and ¼ teaspoon black pepper. Mix gently and let sit for 5–10 minutes to marinate.
5. After 10 minutes, remove the baking sheet from the oven. Arrange the marinated shrimp in a single layer among the broccoli, leaving space between each piece.
6. Return the pan to the oven and bake for 10–12 minutes, until shrimp are fully cooked (opaque and firm to the touch).
7. Remove from oven and immediately sprinkle with fresh parsley and an extra squeeze of lemon juice.
8. Serve warm as a main course or side dish. Pairs beautifully with grains, pasta, or a simple salad.

Frequently Asked Questions (FAQ)

Can I use frozen shrimp?
Yes, but ensure they are fully thawed and patted very dry before seasoning. Frozen shrimp release excess water, which can steam the dish and reduce browning.

Can I make this ahead of time?
While best served fresh, you can prep the components in advance. Marinate the shrimp and chop the broccoli up to 24 hours ahead and store separately in airtight containers. Assemble and bake when ready.

How do I store leftovers?
Cool completely and store in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave, adding a splash of water or lemon juice to refresh moisture.

Can I grill this instead?
Absolutely! Thread shrimp and broccoli onto skewers, brush with marinade, and grill over medium heat for 3–4 minutes per side until shrimp are cooked through.

Is this recipe suitable for meal prep?
Yes! Divide into portioned containers with quinoa or rice for a balanced, grab-and-go lunch throughout the week.

Why did my broccoli turn mushy?
Overcrowding the pan or excessive moisture can cause sogginess. Ensure single-layer spacing and dry ingredients before baking.

Can I use pre-cut bagged broccoli?
Yes, though fresh florets generally yield better texture. Just check for excess moisture and pat dry if needed.

Summary

Baked Shrimp + Broccoli is a quick, wholesome, and flavorful one-pan meal that brings together protein-rich shrimp and nutrient-dense broccoli in a garlicky lemon-herb coating. Perfect for busy weeknights, meal prep, or impressing guests, this dish proves healthy eating can be both simple and scrumptious.