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Looking for a light, flavorful meal that supports heart health and helps lower blood pressure? This Fresh Shrimp Salad with Basil & Tomatoes is the perfect low-sodium recipe for summer. Inspired by the DASH diet (Dietary Approaches to Stop Hypertension), it’s packed with lean protein, fresh vegetables, healthy fats, and bright, zesty flavor—all in one easy dish.
Whether you’re meal-prepping for the week or serving it up for a warm-weather lunch, this shrimp salad is sure to become a go-to favorite.
Why This Recipe Is DASH Diet-Friendly
The DASH diet is one of the most doctor-recommended eating plans for reducing high blood pressure. It emphasizes low sodium, high potassium, and nutrient-dense foods like vegetables, seafood, and healthy oils.
This salad delivers:
- Just 322mg of sodium per serving
- Over 800mg of potassium to support blood pressure balance
- 31g of lean protein from shrimp
- Heart-healthy fats from extra virgin olive oil
- Fresh herbs and citrus to boost flavor naturally
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Fresh Shrimp Salad with Basil & Tomatoes Recipe (Low Sodium & DASH-Friendly)
Prep time: 25 minutes
Total Time: 25 minutes
Serves: 4 servings
Ingredients
1 ¼ pounds raw shrimp (21–25 count), peeled and deveined
¼ cup extra-virgin olive oil
10 sprigs fresh thyme
4 cloves garlic, crushed
¼ teaspoon salt
¼ teaspoon ground black pepper
¼ cup lemon juice
1 medium English cucumber, diced
3 large heirloom tomatoes, chopped
½ cup chopped fresh basil, plus more for garnish
Instructions
- Preheat oven to 350°F (175°C).
- Toss shrimp with olive oil, thyme, and garlic on a rimmed baking sheet. Sprinkle with salt and pepper.
- Bake for 8–10 minutes, or until the shrimp are pink and firm.
- Transfer cooked shrimp to a large bowl. Discard thyme and garlic.
- Add lemon juice and stir gently to coat.
- Mix in chopped cucumber, tomatoes, and basil.
- Serve in a large bowl or on a platter. Drizzle with any dressing left in the bowl and garnish with extra basil if desired.
Nutrition Information (Per Serving) – about 2 cups
Calories: 290
Total Fat: 15g
Sodium: 322mg
Total Carbohydrates: 10g
Sugars: 5g
Protein: 31g
Dietary fiber: 2g
Potassium: 810mg
Magnesium: 81mg
Pro Tip
For the best flavor, use wild-caught Gulf shrimp. Their naturally sweet taste pairs perfectly with lemon, herbs, and fresh vegetables—making this salad shine without needing added salt.
How to Serve It
- Enjoy it chilled or room temperature
- Serve on a bed of leafy greens or whole grains like farro or quinoa
- Pair with sparkling water and fresh fruit for a complete heart-healthy meal
Why You’ll Love It
This shrimp salad isn’t just healthy—it’s bursting with bright summer flavor. With no heavy dressings, minimal salt, and tons of fresh ingredients, it’s a vibrant way to support your health without sacrificing taste.
Perfect for:
- People following the DASH diet
- Those watching their sodium intake
- Anyone looking for a light and protein-packed summer meal
Save It for Later
Pin this low sodium shrimp salad for your next healthy meal prep, picnic, or weeknight dinner idea.
