Heart-Healthy Shrimp Puttanesca Sandwiches: A High-Protein Meal for Seniors

Healthy Recipe, Shrimp Puttanesca Rolls

Sub sandwiches are the ideal meal for eating in front of the TV when you don’t want to miss a sports play to break for dinner. This recipe, inspired by social media sensation Owen Han’s Stacked: Art of the Perfect Sandwich, replaces heavy meats, cheeses, and other fatty fillings with lean, protein-rich shrimp and a bold-flavored Italian puttanesca sauce typically tossed with pasta. The result? A delicious, Mediterranean-inspired sandwich that’s both belly-warming and nutritious—no fork-twirling required!

Serves 4 – Susan Puckett

Ingredients

• 3 tablespoons olive oil, plus more for brushing

• 6 anchovy fillets in oil, drained and minced; or 2 teaspoons anchovy paste

• 3 large garlic cloves, 2 minced and 1 halved for rubbing

• One 14-ounce can diced tomatoes

• ¼ cup pitted and chopped kalamata olives

• 2 tablespoons drained nonpareil capers

• 2 tablespoons chopped fresh basil

• 1 pound large shrimp, peeled and deveined

• Kosher salt and black pepper

• Grated Parmesan, optional

• 4 crusty oblong rolls, split

• Lemon wedges

Instructions

1. Make the puttanesca sauce: In a medium saucepan, heat 2 tablespoons of the oil, the minced garlic, and anchovies over medium heat. Cook and stir for a minute or two, just long enough for the garlic to soften and the anchovies to melt.

2. Stir in the red pepper flakes followed by the undrained tomatoes and bring to a boil over high heat. Reduce the heat to medium and simmer until the juices thicken, about 7 minutes.

3. Stir in the olives, capers, and 1 tablespoon of the basil. Reduce the heat to low and simmer for about 3 more minutes to blend the flavors.

4. Heat another tablespoon of olive oil in a large skillet over medium-high heat. Add the shrimp in a single layer and let cook, without stirring, until golden brown on the underside, about 2 minutes.

5. Flip the shrimp with a spatula and cook just long enough to sear, about 30 seconds. Add the warm sauce, bring to a simmer, and cook just until the shrimp are opaque throughout, about 1 minute. Turn off the heat and season with salt and pepper if desired.

6. Make the sandwiches: Set a rack about 4 inches from the heat source and preheat the broiler to high. Place the split rolls, cut side up, on a sheet pan and brush with olive oil. Toast until the rolls begin to turn crisp and brown, 2 or 3 minutes.

7. Remove from the oven and rub the browned sides with the cut side of the garlic. Fill the rolls with the shrimp sauce, sprinkle with more basil and a little Parmesan, if desired. Close the rolls, cut in half, and serve hot with lemon wedges.

Why This Recipe is Great for Senior Fitness:

• Rich in Lean Protein: Shrimp is a low-calorie, high-protein seafood that helps maintain muscle mass and support recovery.

• Heart-Healthy Ingredients: Olive oil, tomatoes, and anchovies provide heart-healthy fats and omega-3s, which can help reduce inflammation and support cardiovascular health.

• Supports Brain Function: Kalamata olives and capers contain antioxidants and essential nutrients that may enhance cognitive function and protect against age-related decline.