|Make this easy recipe for Roasted Tomatoes and Shrimp while you can still get fresh garden tomatoes!|
(For Phase One Fridays I highlight Phase One recipes from the past that have been my personal favorites, and this Easy Roasted Tomatoes and Shrimp with Feta, Oregano, and Fennel is a perfect summer-into-fall dinner idea.)
The recipes I find myself making over and over again are the ones with super-easy preparation methods but plenty of complex flavors, and this recipe for Roasted Tomatoes and Shrimp with Feta, Oregano, and Fennel definitely falls into that category. I admit, it was the lovely garden tomatoes that I have in abundance right now that pushed me into making this, but because roasting intensifies the flavor of the tomatoes, I think you could make this with good quality store-bought tomatoes as well.
The idea of cooking tomatoes with shrimp and topping it with Feta cheese is certainly not new, and I've seen several versions of this dish around the net. My version is adapted from Roasted Tomatoes with Shrimp and Feta from Real Simple. I changed the proportions a bit so there's more tomatoes in relation to the amount of shrimp and Feta, but the most important change I made was to season the tomatoes with some dried oregano and ground fennel seed before roasting them. If fennel is a spice you haven't used much, I urge you to try it in this dish. For me it's the essential seasoning for Slow Roasted Tomatoes, so I knew it had to be good in this as well.
Put the tomatoes in a heavy rectangular casserole dish, drizzle with olive oil, and sprinkle with minced garlic, dried oregano, ground fennel, and black pepper. Roast tomatoes about 30 minutes. (They will smell heavenly!)
While the tomatoes roast, crumble enough feta to make 3/4 cup. (I don't recommend pre-crumbled Feta; it goes bad very quickly.)
I used frozen shrimp, thawed overnight in the refrigerator. The shrimp came de-veined but Jake pulled the tails off and cleaned up the ones that needed it.
After tomatoes have roasted 30 minutes, put the shrimp on top of the tomatoes, add lemon juice, and sprinkle with Feta cheese.
Roast about 8-10 minutes more, or just until the shrimp turn pink and are barely firm. Don't overcook. Serve hot, sprinkled with fresh parsley if desired.
(Makes about 4 servings, depending on what you're serving it with; recipe adapted from Roasted Tomatoes with Shrimp and Feta from Real Simple.)
5-6 medium-sized fresh red tomatoes, cut into pieces
3 T olive oil
2 T minced garlic (or more)
1 tsp. dried oregano (preferably dried Greek oregano)
1/2 - 1 tsp. ground fennel seed
fresh ground black pepper to taste
1 pound medium-sized raw shrimp, peeled, deveined, and tails pulled off (I used 31-40 size shrimp)
2 T fresh-squeeze lemon juice
3/4 cup crumbled Feta cheese (or more)
2 T chopped fresh parsley for garnish (optional)
Thaw shrimp overnight in the refrigerator if frozen. Preheat oven to 350F/180C.
Dice tomatoes into pieces about an inch square and put them in the bottom of a heavy casserole dish, large enough to fit the tomatoes in one layer. Drizzle olive oil over the tomatoes, then sprinkle with minced garlic, dried oregano, ground fennel seed, and fresh ground black pepper. Put tomatoes in the oven and roast for 30 minutes.
While tomatoes are cooking, crumble the Feta cheese, squeeze lemon juice, and clean shrimp as needed. (I used frozen shrimp which came already peeled and deveined, but we did pull the tails off and clean a few of them a little better.) Chop parsley if using.
When tomatoes have cooked 30 minutes, arrange the shrimp over the tomatoes, sprinkle over the lemon juice and feta, and put the dish back in the oven to cook the shrimp for 8-10 minutes. Watch them carefully so the shrimp doesn't overcook. They're done as soon as the shrimp turn pink and are barely firm.
Sprinkle the dish with chopped fresh parsley if using. I ate this plain for phase one, but it would be delicious served over rice, angel hair pasta, or just with some whole wheat bread to mop up the delicious juice.
South Beach Suggestions:
Eaten plain (in a bowl so you can capture the flavorful juice) this is a great dish for any phase of the South Beach Diet, or any type of low-glycemic eating plan. For phase one I'd love this served with Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese. For phase two you could serve it over rice or pasta, or with 100% White Whole Wheat Bread with Olive Oil to soak up the juice.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
Ten More Easy and Tasty Ideas for Cooking Shrimp:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Quick and Easy Spicy Broiled Shrimp from Kalyn's Kitchen
Shrimp with Spicy Garlic Sauce from Appetite for China
Spicy Roasted Green Beans (or Broccoli) and Shrimp from Kalyn's Kitchen
Blazing Hot Shrimp from The Perfect Pantry
Shrimp Cocktail with Low Sugar Cocktail Sauce from Kalyn's Kitchen
10 Minute Thai Shrimp Curry from Steamy Kitchen
Nick's Chipotle Grilled Shrimp with Black Bean Salsa from Kalyn's Kitchen
Shrimp Creole from Andrea Meyers
Stir-Fried Shrimp with Snow Peas (or Sugar Snap Peas) and Ginger from Kalyn's Kitchen
16-Minute Shrimp Scampi from The Pioneer Woman Cooks
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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