Caribbean Shrimp Tray Bake for a Tropical Night
Craving a summer getaway, but centering yourself at home? This Caribbean shrimp tray bake brings the beach to you in 30 minutes—12g of protein, 120 calories and no passport necessary.
Let’s be clear about one thing: This is not your dinner. It’s a mood.
Why This Recipe Is My New Obsession
It was a Wednesday when I came across this dish. You know, one of those “I can’t adult today” Wednesdays. 10 minutes of prep. 20 minutes in the oven.
All at once, my kitchen smelled like a Jamaican beach shack. The shrimp? Juicy. The spices? Fire. The cleanup? One pan. I was sold.
The Nutrition Breakdown
Let’s get into the numbers, because I see you eyeballing that calorie count:
| Nutrient | Amount | % Daily Value |
| Calories | 120 | – |
| Protein | 12g | 21% |
| Carbohydrates | 13g | 5% |
| Fiber | 1g | 4% |
| Total Fat | 1g | 1% |
| Saturated Fat | 0.3g | 2% |
| Cholesterol | 130mg | 43% |
| Sodium | 880mg | 38% |
| Vitamin C | 4mg | 4% |
| Calcium | 78mg | 8% |
| Iron | 1mg | 9% |
TL;DR: High protein, low fat, but keep an eye on the sodium and cholesterol.
Ingredient Spotlight
1. Shrimp
- Why I love it: 12g of protein per serving, cooks in minutes, and feels fancy.
- Heads-up: High in cholesterol (130mg), so skip the steak dinner.
2. Caribbean Spices
- Magic mix: Think paprika, thyme, allspice and cayenne. And it is anti-inflammatory and rich in antioxidants.
- Pro tip: Toast the spices first to bring out their flavors.
3. Bell Peppers & Onions
- Vibe check: Crunch, color, and a sneaky serving of veggies.
- Swap option: Go wild by using zucchini or cherry tomatoes.
4. Lime
- Secret sauce: A squeeze at the end brings everything to life. Vitamin C bonus!
5. Olive Oil
- Why it’s important: It makes shrimp more tender and helps your body absorb the spices it’s cooking with.
How to Make It
- Make your own Ajo BlancoPre-heat oven to 200 C/ 400 F.
- Throw shrimp, vegetables, spices and olive oil together on a baking sheet.
- Bake 15-20 minutes or until shrimp is pink.
- Serve with the lime juice and fresh herbs.
No shame: The frozen shrimp is cool (thawed though) and saves time.
Why This Dish Is a Health Hack
The good:
- 12g of protein for muscles and staying satisfied.
- 1g Fat = guilt-free indulgence.
- Less than 30 minutes = more sunset margarita hours.
The “meh”:
- Sodium (880mg) 38%DV. Serve with a low-sodium side, such as steamed greens.
- The cholesterol (130mg) is high, but there are heart-healthy omega-3s in shrimp. Moderation is key.
Pro Tips to Level Up Your Tray Bake
- Bring the heat: Scatter Scotch bonnet pepper if you want some real Caribbean fire.
- Bulk it up: Serve over coconut rice or sliced avocado.
- Leftovers: Add cold shrimp to salads for next-day lunches.
Final Thoughts
This Caribbean shrimp tray bake is a flavor bomb that will make you forget you’re eating healthy. Take a fork and just teleport yourself to the tropics.
I’m Kai, a fitness fiend and wellness geek from Vancouver. I love helping people find small, sustainable ways to feel better every day. From workouts, to good mental health, to smoothie recipes, I keep it real. Perfection is not my thing — progress is. When I’m not at the gym, I’m likely to be hiking or sampling a new meditation app
