Gulf Coast shrimp boiled in Zatarain's or Old Bay. The seafood culture Black fishing families built along 1,600 miles of coastline.
Black fishing families — free and enslaved — worked the Gulf Coast for generations. After emancipation, Black-owned shrimping and fishing operations were a pillar of economic independence in coastal Mississippi, Alabama, and Texas. The boiled shrimp tradition at family gatherings, church fish fries, and Fourth of July cookouts is direct lineage to that labor.
Boiled shrimp is one of the leanest complete proteins available — 20g protein per 3oz at under 85 calories. Iodine supports thyroid function, which disproportionately affects Black women. Astaxanthin is a powerful antioxidant. Boiling keeps the fat profile clean unlike frying.
Boil shrimp in seasoned water with Zatarain's, Old Bay, lemon, garlic, and bay leaves. Do not overcook — shrimp is done when it turns pink and curls into a C shape, about 2-3 minutes in boiling water. Remove immediately to stop cooking. Serve with cocktail sauce, remoulade, or hot butter.
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